JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m run 20 Russian Kettlebell Swings 15 Burpees 100ft Double Heavy Plate Pinch Carry* No prescribed RKS weight. Pick something that forces you to break at least once. If you can do all 20 unbroken, it’s too light. *One plate (same weight) per hand. You must pinch the top of the plate to carry. You cannot put your hand into the hole in the middle of the plates.Read more

JP CrossFit – Community Announcement Reminder: Sat community will be suspended for the summer. Instead we will be posting a running-based track workout that y’all can do. It’s linear and so builds upon itself (like our backsquat cycle). Aerobic Capacity Week 1, Day 1 (6 Rounds for time) 800m @ moderate pace, 45 sec rest 200m @ fast pace, 2 min rest 600m @ moderate pace, 45 sec rest 200m @ fast pace, 2 min rest 400m @ moderate pace, 45sec rest 200m @ fast pace Total meters: 2400m This is taken from Chris Hinshaw’s 10 week 5 K training plan. Feel free to cut down on volume but do try to keep the different intensities. Record pace/time per roundRead more

JP CrossFit – CommunityRead more

JP CrossFit – WOD Weightlifting Bench Press (Find a Moderate 5×3 Bench Press) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 12 wall balls* 6 v-ups *Rx = 20/14, 10’/9′ Rx+ = 11’/10′Read more

JP CrossFit – WOD Metcon Metcon (Time) 10 Rounds For Time: 3 strict pull ups 6 power cleans* 36 double unders *Rx = 155/115/105/85 17 min capRead more