JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 22 In a team of 3: Partner A: 500/400m row or 14-20 cal bike, or 400m run Partner B: AMRAP 10 DB hang clean and jerks 20 russian twists 30 lateral hops Partner C: restRead more

JP CrossFit – WOD Week Preview Monday: Squat Low Volume Stimulus: Lift Tuesday: Squat or Monostructural, Horizontal Pull Low Volume or High Volume Stimulus: Lift or Grinder Wednesday: Monostructural, Hinge, Overhead Pull High Volume Stimulus: Threshold Thursday: Hinge, Overhead Press, Squat Low Volume Stimulus : Threshold Friday: Overhead Pull, Hinge, Horizontal Push, Squat Medium Volume Stimulus: PacerRead more

JP CrossFit – Olympic Weightlifting Behind The Neck Jerk (2-2-2-2) this is meant to teach you fast feet without worrying about getting the bar into the right position (since it already is in the right position). Split jerk. Metcon (Weight) E90 sec for 8 rounds 1 clean & JerkBuild in weight as you go along Clean and Jerk for reference and recording if you like Accessories Overhead Squat (5x 3 @ 80-95%) Refer to 3/24 for previous weight. goal is to use the same amount of weight but for one more set.Read more

Announcements Saturday announcement: Parking will not be available in our little parking lot this Saturday (4/20) starting at 10 am (after community), due to an Apothca event. Powerlifters, please plan accordingly. JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 22 In a team of 3: Partner A: 500/400m row or 14-20 cal bike Partner B: AMRAP 10 DB hang clean and jerks 20 russian twists 30 lateral hops Partner C: restRead more

JP CrossFit – WOD Stimulus Threshold Metcon (5 Rounds for reps) 5 rounds, with a 3 min clock 50 double unders 25 russian swings AMRAP RMU –1 min rest–scale dubs to 1 min or less, sings to 1 min or less. You should have at minimum 1 min to do the RMU/dips.Read more