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

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 Dumbbell Partners rotate when Partner A completes the run. Partner B picks up where Partner C left off.Scoring: The total rounds of partner C’s AMRAP completed in 24 minutes.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 – WOD Zercher Squat Every 2:30 for 5 Rounds 3 Zercher Squats at RPE 7/8 Choose one of the below workouts: Fight Stimulator (AMRAP – Reps) AMRAP 8: Unbroken sets of 5 double unders Rx+ = sets of 10 Scale to unbroken sets of 50 max height single unders. Scoring: The amount of rounds and reps you complete within 8 minutes. Flight Simulator (Time) For time: 10-20-30-40-50-40-30-20-10 Double unders Sets must be performed unbroken....Read more