JP CrossFit – WOD Squat Clean Complex (5 Rounds for weight) Every 1:30 for 5 Rounds at RPE 7 1 High Pull 1 Tall Squat Clean 1 Squat CleanScoring: The weight at which you completed the complex for each round. Fast and Furious (Time) For Time: Buy In: 50 Crossovers 15-12-9-6 Squat Cleans* V-Ups Buy out: 50 Crossovers 9 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 9:00.Read more

JP CrossFit – WOD Handstand Walk Practice (4 Rounds for reps) 2:30 on/1:30 off for 4 rounds: 12 Burpee Box Jump Overs* 12 Kettlebell Swings* AMRAP Handstand walks (5’ = 1 rep) *Rx: 24″/20″, 32kg/24kg/20kg/16kgScoring: The amount of 5′ handstand walks or equivalent scale you complete in each round.Read more

JP CrossFit – WOD Post-Murph Recovery WOD! (No Measure) AMRAP 24, with a partner: Partner 1: 4-8-12-16-20 etc Lunges^ Sit ups^ Kettlebell deadlifts*^ Up downs Partner 2: AMRAP meter row Partners switch every 2:00 *Rx = 32kg/24kg/20kg/16kg ^Rx+: Weighted lunge, v-up, KB swing Don’t reset your rower when you switch! Scoring: Two scores for this one, total meters rowed with your partner, and total rounds and reps of the AMRAP completed with your partner. Distance Rowed (Distance) Rounds and Reps (AMRAP – Rounds and Reps)Read more

JP CrossFit – WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereThis is a benchmark so, make sure to put all the details you can in your notes including what scaling you did, and what rep scheme you used. Also, make sure not to click RX unless you completed it with a weight vest.Read more

Announcements On Memorial Day, Monday, May 25, we’re cancelling regular classes to host three heats of Murph at 8:00 am, 9:30 am, and 11:00 am, followed by a community potluck from 12:30 pm to 2:30 pm. Join us for this challenging workout, which is scalable to wherever you’re at in your fitness journey! Sign up here to reserve your heat time and let us know what dish you’ll be sharing for the post-workout celebration! JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 (in groups of 3, working simultaneously) Partner A: Run 500m Partner B: Odd object hold Partner C: AMRAP 9 Thrusters 6 Devils Press 3 Burpees Over the DumbbellScore is based on total rounds of partner C’s AMRAPRead more