JP CrossFit – WOD Metcon (Time) 400m run 4 rounds of 5 double db squats 5 strict pull ups 400m run 3 rounds of 5 double db squats 5 strict pull ups 400m run 2 rounds of 5 double db squats 5 strict pull ups 400m run 1 rounds of 5 double db squats 5 strict pull ups 25 min cap! *Rx: 50’s/35s/25sPick a weight you can do squats unbroken with. Pull ups can be fast singles as long as they’re fast.Read more

JP CrossFit – WOD Metcon (Weight) E90 sec for 7 rounds (build accross sets to a heavy 1×2) Split Jerk (1×2 ) Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 push ups russian kb swings Rx: 32kg/24kg/16kg 8 min cap!Read more

JP CrossFit – WOD Metcon (Weight) Every 90 seconds for 7 rounds: Split Jerk 1×2Build across sets up to a heavy 1×2. Split Jerk (Heavy 1×2 ) Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Push-ups Russian kettlebell swings* *Rx: 32kg/24kg/16kg 8 min cap!Read more

JP CrossFit – WOD Stimulus Lift Announcement Next week is 1RM back squat test on both Mon and Tues. Just like week 1, we will program a floater wod for folks to do on Tues if they were here on Mon! Good luck y’all! Back Squat 2×2 @ 85-100% Front Squat (3×4 ) 3×4 @ 65-75%Read more

Announcements -Reminder! JPCF field day extravaganza is this Sunday from 10:00am-12:00pm @ Parkman Playground off of Wachusett street. Join us for a morning of fun in the sun. We will have basketball/ball-sport games to play, races of sorts, and general merriment! There’s a neat little playground for kids and a little water park as well as a baseball field for pups to run around! We shall be providing beverages and snacks! Friends and family are absolutely welcome! -Community will be cancelled JP CrossFit – Community Juneteenth Community WOD (AMRAP – Rounds and Reps) With a 32 minute clock: Partner A: Row 600m Partner B: AMRAP 19 Dumbbell Hang Squat Cleans 18 Devil Presses 65 Russian Twists Partner C: Rest Partner A completes a 600m row while Partner B works through the AMRAP and Partner C rests. When Partner A completes the row, they move to the AMRAP, Partner B rests,...Read more