JP CrossFit – Community Juneteenth Community WOD (AMRAP – Rounds and Reps) With a 32 minute clock: Partner A: Row/Run 600m Partner B: AMRAP 19 Dumbbell Hang Squat Cleans 18 Devil Presses 65 Russian Twists Partner C: Rest Partner A completes a 600m row while Partner B works through the AMRAP and Partner C rests. When Partner A completes the row, they move to the AMRAP, Partner B rests, and Partner C rows. Juneteenth, celebrated on June 19th, marks the day in 1865 when enslaved African Americans in Galveston, Texas, were informed of their freedom, two and a half years after the Emancipation Proclamation was issued. It signifies the end of slavery in the United States and is a powerful symbol of liberation and the ongoing struggle for racial equality.Read more

JP CrossFit – WOD Front Squat (Every 3 minutes x 4 rounds 3 front squats @ RPE 8) RPE vibes: medium, 3rd rep starts to feel heavy Metcon (AMRAP – Rounds and Reps) Death by burpees over the line! Start the first min with 5 burpees Increase by 1 rep every minute 16 min “cap”Scoring: Highest round completed and how man reps you completed in the round after.Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 w/partner you go-i-go 400m run (together) 30 dumbbell snatches* 20 d-ball cleans *Rx: 50/40/35/25Scoring: Rounds and reps completed together at the end of 24 minutes. The run counts as two reps, one if you made it out on the run and two if you returned.Read more

Announcements We will be cancelling the 6:30p class on Thursday June 26 to be able to hold a staff meeting. Thank you for your understanding! JP CrossFit – WOD Metcon (Time) 15 rounds for time 5 push-ups^ 3 pull-ups^ 1 heavy squat clean* 20 min cap *Rx: 185/155/125/105 ^Rx+: handstand push-ups, chest-to-bar pull-upsScoring: Time it takes to complete the workout. If you don’t finish by the time cap, add the reps remaining as seconds to 20:00.Read more

JP CrossFit – WOD Shoulder Press (Every 2 minutes x 4 rounds 3 strict press @ RPE 8) medium, third rep starts to feel heavy Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 double dumbbell devils presses 10 double dumbbell box step overs Rx: 50’s/35’s/25’s/20’s, 24”/20” boxScoring: Total rounds and reps completed in 10 minutes.Read more