JP CrossFit – WOD Metcon (No Measure) 2 rounds not for time 10 up downs 5 behind the neck snatch presses 3 overhead squats 2 sotts presses () Snatch Balance (1×1 moderate) Squat Snatch (Heavy single ) Power Snatch (Heavy single)Read more

JP CrossFit – WOD Front Squat (6 reps @ 60-65% moderate 5 reps @ 65-73% moderate 3 reps at 75-83% heavy 2 reps @ 83-87% heavy AMRAP reps @ 87-93% heavy ) If you happen to feel really good, feel free to add an extra set of 1 rep between the 2 reps and AMRAP and go for a 1 rep max. Metcon (Time) For Time 10-9-8-7-6-5-4-3-2-1 *box jump overs v-ups *Rx: 24/20 Rx+ 30/24 8 min cap!Read more

JP CrossFit – WOD Metcon (5 Rounds for reps) 5 rounds of 2:00on/2:00off 12/10 cal row 8 toes to bar AMRAP handstand push ups Rx+: cal bike, 10 toes to barNote: you are only eligible to use the bike in this WOD if you are confident in your HSPU…it really makes the arms feel like jelly. Scale to have at least 20 seconds for HSPU, ideally 30 seconds. You gotta gooooo!Read more

Announcements Altered Labor Day schedule next Monday, Sept 3rd. We will have community classes at 10:00am, 11:00am, and 12:00pm classes. All other classes in the morning and evening will be cancelled. JP CrossFit – WOD Remember Ludlow (Time) On April 20, 1914 the US Army opened fire on the homes of striking workers and their families from machine gun emplacements, that had been dug into place during negotiations to end the strike. Twenty people were killed, including twelve children. To learn more, visit https://en.wikipedia.org/wiki/Ludlow_Massacre 4 Rounds 4 x 100m Burdened Run (45/35) 20 Burpees 19 Dumbbell Snatch (50/35) 14 Front Squat (135/95)35 min cap!Read more

JP CrossFit – Community Metcon (4 Rounds for reps) In 4 min: 400m run buy-in AMRAP in remaining time: 20 air squats 20 situps -rest 1 min- In 4 min 400m run buy-in AMRAP: 20 KBS 20 weighted lunges (w/KB) -rest 1 min- In 4 min: 400m run buy-in AMRAP: 20 box jumps 20 weighted step ups (w/KB) -rest 1 min- In 4 min: 400 m run buy-in AMRAP: burpees!Read more