JP CrossFit – WOD Bulgarian Split Squat (3 x 8 each leg) use 2 DBs, weight should be challenging! Metcon (Time) 21-15-9-15-21 DB snatch* 42-30-18-30-42 Ab mat sit ups 14 min cap! *Rx: 60/50/40/35Read more

JP CrossFit – Community Metcon (AMRAP – Rounds) AMRAP 24 with a partner Partner A: 200m weighted carry/run Partner B: 10 push ups 10 kb swings 10 kb step ups –1 min rest after both partners have completed both roles–Both partners switch once both partners finish the work. Aim for 4-6 rounds. 1 round = partners finishing both roles.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds) AMRAP 24 with a partner Partner A: 200m weighted carry/run Partner B: 10 push ups 10 kb swings 10 kb step ups –1 min rest after both partners have completed both roles–Both partners switch once both partners finish the work. Aim for 4-6 rounds. 1 round = partners finishing both roles.Read more

JP CrossFit – WOD Stimulus Lift, Sprint Turkish Get Up (Build to a heavy single (per side)) You can only count the weight if you can hit it with both arms. Metcon (Time) For time 50 wall balls 40 box jump overs 30 wall balls 20 box jump overs 10 wall balls 11 min cap Rx:20/14, 10’/9′ Rx+: tall ballsRead more

JP CrossFit – Olympic Weightlifting On-Ramp Snatch Pull (3×2) Snatch (3×2) If you’ve been to all three snatch on-ramp classes, we’ll do full snatches instead of snatch pulls Team Training Snatch (1RM) Clean and Jerk (1RM)Read more