JP CrossFit – WOD Dolly Parton Memorial WOD (Time) “9-5” 9 Rounds for time 49 double unders 25 sit-ups 11 dumbbell hang clean and jerks* 7 box jumps (24”/20”) 3 bar muscle-ups *Rx: 50/40/35/25 30 min cap! 9 rounds with 5 movements in each round: 49 = number of solo studio albums produced 25 = number of number-one singles on the Billboard Hot Country Songs chart 11 = number of grammy awards won 7 = number of consecutive decades with a Top 20 hit on the Billboard Hot Country Songs chart. 3 = number of Emmy awards won 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 30:00.Read more

JP CrossFit – WOD Metcon (6 Rounds for reps) 2 min on/2 min off for 6 sets: 2 rope climbs 12 push-ups AMRAP calorie row Rx+: legless rope climbs, 15 pushups, calories on bike Scoring: The amount of calories you complete in each round.Read more

Announcements The JPCF Board Game Social is coming up this Sunday, 9/27 @ 1:00 PM!Join us for our first community social event! Bring your favorite board or card games to share.RSVP via the Partiful link. By popular demand, we are back to two Powerlifting classes on Saturdays starting October 3! We are keeping the 10:00am class and adding back in the 11:30am class. JP CrossFit – WOD Squat Clean (1×2) Every 2:00 for 6 sets 2 squat cleans building to RPE 9/10 Run Karen, Run! (Time) For time 150 wall balls* EMOM (including 0:00), 2 shuttle runs (down and back=1) 15 min cap! *Rx: 20/14 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 15:00.Read more

Announcements The JPCF Board Game Social is coming up this Sunday, 9/27 @ 1:00 PM!Join us for our first community social event! Bring your favorite board or card games to share.RSVP via the Partiful link. JP CrossFit – WOD Strength (Weight) Every 2:00 for 5 sets 2 snatch pulls +1 power snatch building to RPE 7/8 Score: Heaviest weight successfully lifted for the complex. Metcon (Time) For Time 21-18-15-12-9-6-3 Power snatches* Burpees over the bar 17 min cap *Rx: 95/75/65/55 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 17:00.Read more

JP CrossFit – WOD HSW Skill Work (Checkmark) 10 minutes to either HS walk for max distance or obstacle course Practice kicking up and walking a few steps (can kick up to a partner that is spotting) Kicking up to a wall + shoulder taps Round the worlds on a box Any combination of 1 – 4 Metcon (AMRAP – Rounds & Reps) AMRAP 24 400m run 100 ft farmers carry walking lunge* 50 ft handstand walk Rx: 2×50/2×40/2×35/2×25 Scoring: The amount of rounds and reps you complete within 24 minutes. 5′ handstand walk = 1 repRead more