Announcements Gymnastics Pulling Seminar 2: Refining & Chaining Kipping Pull-ups Join us Saturday, August 8th at 11:30 AM to refine your hip drive, link your reps, and build a more efficient, powerful kip. We’ll teach you how to coordinate full-body power—from toes to hips—to elevate your pull-up game. Sign up is live in Wodify now! JP CrossFit – WOD Skillwork- BMU Prep! (Checkmark) EMOM 6 Option 1: 3-5 banded front lever pulls Option 2: 3-5 hip-pop drill Option 3: 1-2 banded BMU Metcon (AMRAP – Rounds & Reps) AMRAP 18 200m run 12 box jump overs (24”/20”) 5 bar muscle-ups Scoring: The amount of rounds and reps you complete within 18 minutes. The run counts for two reps, one rep if you leave before the timer finishes, two if you return in time.Read more

JP CrossFit – Community Grey Reef Shark (Time) For time With a partner, you-go-i-go 80 dumbbell thrusters 60 dumbbell snatches 50 burpees 40 box jumps 50 burpees 60 dumbbell snatches 80 dumbbell thrusters 24 min cap! Grey Reef Sharks : Often hunt in large groups, especially in locations like the Fakarava Atoll in French Polynesia. In coordinated groups, they trap and herd schools of fish to increase their predation success.Read more

JP CrossFit – Community Grey Reef Shark (Time) For time With a partner, you-go-i-go 80 dumbbell thrusters 60 dumbbell snatches 50 burpees 40 box jumps 50 burpees 60 dumbbell snatches 80 dumbbell thrusters 24 min cap! Grey Reef Sharks : Often hunt in large groups, especially in locations like the Fakarava Atoll in French Polynesia. In coordinated groups, they trap and herd schools of fish to increase their predation success. Scoring: Time it takes you and your partner to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to 24:00.Read more

JP CrossFit – WOD Sevengill Shark (AMRAP – Rounds & Reps) AMRAP 24 with a partner, alternating full rounds 8/6 calorie row 10 ft handstand walk* 10 wallballs 10ft handstand walk* *Rx+: 20 ft HS walk Sevengill Sharks : Known to hunt in packs, particularly off the coast of South Africa and Tasmania. They surround their prey (like seals or rays) in circles and coordinate by rushing in sequentially, which creates a highly effective feeding frenzy. Scoring: The amount of rounds and reps you complete within 24 minutes.Read more

JP CrossFit – WOD Blue Shark (Time) 3 rounds for time: 800m run 30 double dumbbell box step overs* *Rx: 2×50/2×40/2×35/2×25 24 min cap Blue Sharks are highly migratory and can be found worldwide. Except for very cold waters. They’re capable of undertaking many migrations across the Atlantic. And can migrate over 5,700 miles (9,200 km) each year! Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to 24:00. The run counts for two reps, one rep if you leave before the timer finishes, two if you return in time. Pump Finisher (Checkmark) 3-4 rounds: 12 dumbbell bicep curls 50ft 90 degree dumbbell hold and walksHold one dumbbell by both heads for both movements.Read more