JP CrossFit – WOD Back Squat (3×7 @ 65-80%) Death by Pushups! (AMRAP – Rounds and Reps) classic death by format: perform 1 pushup in the first minute, 2 in the second minute, 3 in the third minute, etc. 15 min cap!Scale so that you can get through the round of 7 and into the round of 8!Read more

JP CrossFit – Community Metcon (Time) For time, in teams of 2, i-go-you-go 2 mile run 100 db plank drags 100 lateral hops 100 russian twists 100 db clean and jerks 35 min cap!Partners can split up the run however they like or, if y’all are planning on doing murph, both partners should do all of the run together. New folks should cut the volume down by at least 25% and consider only running 1 mile (cumulative)Read more

Announcements We’ve made room in the Murph heats! Ring Rows will be done over by the mural wall with the rings being hung from the high rings and the wall-mounted rigs. If you were on the waiting lists, I was able to shift you into the heats you indicated you wanted to be in. If you are planning on doing ring rows, please sign up in the ring row section of each heat! Also, don’t forget to sign up to bring something to the potluck! The sign up is at the bottom of the sheet. JP CrossFit – Olympic Weightlifting Metcon (No Measure) E2MOM for 8 Rounds 2 split jerks (from the rack) Split Jerk Push Press (6×2, aim for 85-90%) Sun’s Out Squirrels Out Successories (No Measure) 3 rounds not for time: 10 bus drivers 10 frontal raises 10 lateral raisesRead more

Announcements We’ve made room in the Murph heats! Ring Rows will be done over by the mural wall with the rings being hung from the high rings and the wall-mounted rigs. If you were on the waiting lists, I was able to shift you into the heats you indicated you wanted to be in. If you are planning on doing ring rows, please sign up in the ring row section of each heat! Also, don’t forget to sign up to bring something to the potluck! The sign up is at the bottom of the sheet. JP CrossFit – Community Metcon (Time) For time, in teams of 2, i-go-you-go 2 mile run or 5k row because rain 100 db plank drags 100 lateral hops 100 russian twists 100 db clean and jerks 35 min cap!Partners can split up the run however they like or, if y’all are planning on doing murph,...Read more

JP CrossFit – WOD Weekly Preview Monday: squat moderate volume, heavy weight Stimulus: lift Tuesday: hinge, overhead press, monostructural moderate volume, light weight Stimulus: pacer Wednesday: monostructural, horizontal pull, overhead pull, squat high Volume, light load Stimulus : threshold Thursday: hinge, monostructural moderate volume, moderate load Stimulus: threshold Friday: horizontal push, overhead pull, overhead press moderate volume, light load Stimulus: thresholdRead more