JP CrossFit – WOD Front Squat (Every 3 minutes x 4 rounds 3 front squats @ RPE 8) RPE vibes: medium, 3rd rep starts to feel heavy Metcon (AMRAP – Rounds and Reps) Death by burpees over the line! Start the first min with 5 burpees Increase by 1 rep every minute 16 min “cap”Scoring: Highest round completed and how man reps you completed in the round after.Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 w/partner you go-i-go 400m run (together) 30 dumbbell snatches* 20 d-ball cleans *Rx: 50/40/35/25Scoring: Rounds and reps completed together at the end of 24 minutes. The run counts as two reps, one if you made it out on the run and two if you returned.Read more

Announcements We will be cancelling the 6:30p class on Thursday June 26 to be able to hold a staff meeting. Thank you for your understanding! JP CrossFit – WOD Metcon (Time) 15 rounds for time 5 push-ups^ 3 pull-ups^ 1 heavy squat clean* 20 min cap *Rx: 185/155/125/105 ^Rx+: handstand push-ups, chest-to-bar pull-upsScoring: Time it takes to complete the workout. If you don’t finish by the time cap, add the reps remaining as seconds to 20:00.Read more

JP CrossFit – WOD Shoulder Press (Every 2 minutes x 4 rounds 3 strict press @ RPE 8) medium, third rep starts to feel heavy Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 double dumbbell devils presses 10 double dumbbell box step overs Rx: 50’s/35’s/25’s/20’s, 24”/20” boxScoring: Total rounds and reps completed in 10 minutes.Read more

JP CrossFit – WOD Metcon (4 Rounds for reps) 4 total rounds First 3 Rounds: 2 min on/2 min off Last round: 3 minutes 12/10 calorie row 10 overhead squats AMRAP bar muscle ups Rx: 95/75/65/55Scoring: The number of bar muscle ups completed per round.Read more