JP CrossFit – WOD Announcements Sign up for Memorial day Murph!https://docs.google.com/spreadsheets/d/1FbIqArKhqUv6jO4fNSqLTPwSL6DtoaOapnLtxnP23CM/edit#gid=0 A little something for everyone (AMRAP – Rounds and Reps) AMRAP 30 800m run 3 power cleans Rx: 70-79%, or moderate/chainable Rx+ 80-90% or heavy/singlesThe run volume here is high (around 2-3miles). If you haven’t been running recently, alternate each round with running and rowing and consider cutting down the run to 600m. We’re looking to get around 4-5 rounds here. Power CleanRead more

JP CrossFit – WOD Metcon (No Measure) EMOM 7 2 tempo pull ups 1rep = 5 sec ascent 3 sec hold 5 sec descent Rx+: Weighted Metcon (Time) 7 rounds for time: 20 double unders 20 wall balls* 20 double unders –1min rest between rounds– 18min cap!!! *Rx: 20/14, 10’/9′ Rx+: unbroken wall balls 🙂Try to hold the same pace for each round. Perhaps pick a lighter than usual wall ball so that you can get a minimum of sets of 10. You must take the 1 min rest after each round so hit each round hard!Read more

JP CrossFit – Community Announcements We just dropped our JPCF Pride collection. Get your wardrobe ready for June! https://forms.gle/bjMATn2bfC5foyvx7 Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 25: Partner 1: 200m run Partner 2: 15 sit ups 10 wall balls 5 burpees Partner 3: Active restPartners rotate at the end of each run. Active rest options: Dead hang Active squat Plank hold Handstand hold Score = rounds and reps of the AMRAPRead more

JP CrossFit – WOD Squat Fundamentals (AMRAP – Rounds and Reps) As Many Rounds As Possible (AMRAP) in 10 minutes 10 Wallballs 25 Double UndersRead more

JP CrossFit – Community Announcements We just dropped our JPCF Pride collection. Get your wardrobe ready for June! https://forms.gle/bjMATn2bfC5foyvx7 Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 25: Partner 1: 200m run Partner 2: 15 sit ups 10 wall balls 5 burpees Partner 3: Active restPartners rotate at the end of each run. Active rest options: Dead hang Active squat Plank hold Handstand hold Score = rounds and reps of the AMRAPRead more