JP CrossFit – WOD Announcements Tim’s Last Day of Coaching 🙁 Metcon Metcon (Time) 15 rounds: 8 sit ups 4 pull ups 2 squat cleans* *Rx = 135/95 Rx+ = 185/125 15 minute cap!Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 35 double unders 20 weighted step ups* 35 double unders — rest 1 min — 35 double unders 20 pistols 35 double unders — rest 1 min — 35 double unders 20 handstand push ups 35 double unders — rest 1 min — *Rx = 50/35, 24″/20″ Rx+ = 60/40Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) Team workout!!! AMRAP 30 In teams of 4: Player 1: 400m row Player 2: platehold Player 3: AMRAP 6 db deadlifts 6 db hang cleans 6 db shoulder to overhead 6 db snatches Player 4: rest Rx+: sandbag holdPlayer 1 dictates the transitions. When player 1 is done rowing they go immediately into a bear hug hold. Player 2 now goest to the AMRAP, and player 3 gets to rest. For the hold, you can hold the object in any which way you want, bear hug, on the shoulders, overhead, just don’t put it down!Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) Team workout!!! AMRAP 30 In teams of 4: Player 1: 400m row Player 2: platehold Player 3: AMRAP 6 db deadlifts 6 db hang cleans 6 db shoulder to overhead 6 db snatches Player 4: rest Rx+: sandbag holdPlayer 1 dictates the transitions. When player 1 is done rowing they go immediately into a bear hug hold. Player 2 now goest to the AMRAP, and player 3 gets to rest. For the hold, you can hold the object in any which way you want, bear hug, on the shoulders, overhead, just don’t put it down!Read more

JP CrossFit – WOD Announcements This workout is going to be quite involved and it’s long, so there won’t be time for a traditional class for the morning and noon classes. Instead, morning and noon coaches will help you find the right bar height and help you get set up in a heat with the right equipment. Please be prepared to warm yourself up (we will have warm ups written around the room). CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. CrossFit Games Open 23.2B (All Divisions/Ages) Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here CrossFit Games Open 23.2A Scaled and Foundations...Read more