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

JP CrossFit – WOD Skillwork (Checkmark) Every 1:30 for 5 rounds: 3-5 strict dips Spinner Shark (AMRAP – Rounds & Reps) AMRAP 15 5 kipping handstand push-ups 10 toes-to-bar 20 dumbbell snatches* 30 double unders *Rx: 50/40/35/25 The Spinner Shark performs spectacular spinning leaps out of the water. Thus it’s name. When feeding on schools of fish, they’ll speed through the water vertically while spinning. They’ll then erupt from the water and spin up to 4X before landing! Scoring: The amount of rounds and reps you complete within 15 minutes.Read more

JP CrossFit – WOD Front Squat (Every 2:00 for 5 sets: 3 front squats (from the rack) Building to heavy 3 (RPE 8/9)) Bull Shark (Time) 4 Rounds for Time 5 front squats* 10 deadlifts* 15 burpees over the bar *Rx: 225/185/155/125 8 min cap! Bull Shark: Pound-for-pound, the bull shark is arguably the strongest. It boasts an incredible bite force of 1,350 psi, which is proportionally stronger than that of a great white 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 8:00.Read more

JP CrossFit – WOD Frilled Shark (Time) For time: 3-6-9-12-15-18 Shoulder to overhead* Chest-to-bar pull-ups –20 ab mat situps^ between each round– *Rx: 105/95/85/65 ^Rx+: GHDs 20 min cap Frilled Sharks are often described as ‘living fossils’. They have 6 pairs of gills and catch prey by bending their body and striking like a snake. Records show they’ve been around for over 280 million years. 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 20:00.Read more

Announcements Weekend Schedule Update: Starting this weekend (July 25), we are taking a temporary hiatus from the 11:30 AM Saturday Powerlifting and 10:00 AM Sunday Community classes. The 10:00 AM Saturday Powerlifting and 11:00 AM Sunday Community classes are staying on the schedule, but we’ll gladly bring the other sessions back if weekend crowds start bursting at the seams again! JP CrossFit – Community Wii Sports Resort!! (Checkmark) 1:00 on/0:15 off for 18 rounds: 1: Cycling – (Cyclist squats with a dumbbell or kettlebell) 2: Sword fighting – (Kettlebell swings) 3: Wakeboarding – (Rowing/biking) 4: Basketball – (Tall wallballs) 5: Archery – (Renegade rows, alternating sides) 6: Beach Time! (Rest)Read more