JP CrossFit – WOD Announcements Quick scheduling announcement! There will be no open gym this Saturday from 12:30-2:30pm and no 24/7 access from 2:30- 4:00pm. Sorry for the inconvenience folks! Metcon (AMRAP – Reps) AMRAP 14, With a partner Partner A: AMRAP cal row Partner B:2 rounds of 35 single unders 1 box get over* 10 russian swings* 1 box get over Rx: 30″, 24kg/16kg Rx+ 40″Partner B dictates the transition between partners. Rx is a 30″ vault over or get over anyhow. Rx+ is the double stacked 20″ with bands ()Read more

JP CrossFit – Olympic Weightlifting Snatch (EMOM 15 + HS) One rep every minute for 15 min: 1-5: 73% 6-10: 78% 11-15: 83% Then do a heavy single without a clock. Snatch Grip Deadlift (2x(3+1) @85%) 3 segment snatch deadlifts + 1 snatch deadlift. Segment = pause off the ground, at the knee, and in the power position Snatch Pull (2×3 @90%) keep your feet flat Back Squat (2×5 @75%) five sec eccentric on the first repRead more

JP CrossFit – WOD Metcon (No Measure) AMRAP 2 6 updowns 8 russian kb swings Announcements Pick either sumo or conventional deadlift Deadlift (Heavy 1×2) Sumo Deadlift (Heavy 1×2) Crash and Burn IV (Time) 15 rounds: 4 hollow body rocks 4 v-ups 8 minute time cap!Read more

JP CrossFit – WOD Announcements Quick scheduling announcement! There will be no open gym this Saturday from 12:30-2:30pm and no 24/7 access from 2:30- 4:00pm. Sorry for the inconvenience folks! Cindy on the Run (AMRAP – Rounds and Reps) AMRAP 20 3 rounds of Cindy 5 shuttle runs* 1 round of Cindy = 5 pull ups 10 push ups 15 air squats. *a 50ft run (down and back) = 1 shuttle Score is total rounds and reps of Cindy only. Runs don’t contribute to score!Read more

JP CrossFit – WOD Press in Split (3×2 per leg) Do two presses with the right leg forward, reset and do two presses with the left leg forward. After doing both then re-rack. Goal here is to solidify your split position and also tire your arms a bit Split Jerk (moderate 5×1) Moderate= around 80-85% your 1rm Half Acid Bath (Time) For time: 250m ski 500m bike 250m row 5 min cap!!!Pop the top and light the fuseeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee!Read more