JP CrossFit – WOD Overhead Squat (Every 2:30 for 5 rounds: 2 Overhead squats (from the rack) Building to an RPE 8/9 ) Metcon (Time) For Time 21-15-9 Overhead squats* 100-75-50 Double unders *Rx: 115/105/85/75 11 min cap 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 11:00.Read more

JP CrossFit – WOD Metcon (No Measure) EMOM 25 1: AMRAP ring muscle-ups 2: 12 dumbbell snatches* 3: 12 single leg v-ups 4: AMRAP weighted box step-overs* 5: Rest *Rx: 50/40/35/25, 24”/20” Scoring: The amount of ring muscle-ups and weighted box step-overs you complete in each round. Ring Muscle-ups (5 Rounds for reps) Weighted Box Step-overs (5 Rounds for reps)Read more

JP CrossFit – WOD Weighted Push-Ups (12 min to find a heavy single weighted push-up ) Metcon (Time) For time: 100 burpees Every minute, including start: 5 front squats* *Rx: 95/75/65/55 15 minute cap Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the burpees remaining as seconds to 15:00.Read more

Announcements Due to the heat emergency, we’ve added “Rowing Isabel” as an option today. Please stay hydrated and be safe! JP CrossFit – WOD Metcon (Weight) Every 1:30 for 6 rounds Snatch Complex at RPE 7: 1 high pull 1 hang power snatch 1 snatch (power or squat)Scoring: The weight used for the complex. Running Isabel (Time) 5 Rounds for time 200m run 6 snatches* *Rx: 135/115/95/75 15 min cap 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. The run counts for two reps, one rep if you leave before the timer finishes, two if you return in time. Rowing Isabel (Time) 5 Rounds for time 250m row 6 snatches* Rx: 135/115/95/75 15 min cap Scoring: Time it takes you to complete the workout. If you do not finish within the time...Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds & Reps) AMRAP 26 With a partner, you-go-I-go 800m row 60 Dumbbell hang power cleans* 40 D-Ball squats 20 Chest-to-bar pull-ups *Rx: 60/50/40/35 Scoring: The amount of rounds and reps you complete within 26 minutes. The row counts for 8 reps, 100m = 1 rep.Read more