JP CrossFit – WOD Metcon (No Measure) Gymnastics skill work 7 rounds of 10 sec on/30 sec off L-sit holdAccumulate as many seconds as you can during the 10 seconds of work Metcon (AMRAP – Rounds and Reps) With a Partner AMRAP 12 Partner A: 10 burpee shuttle runs Partner B: AMRAP 10 db squats 5 ring rows Rx: 50/35 Rx+: 60/40ring rows should be a challenging but unbroken 5 reps (at least at the beginning). We almost never program ring rows as the Rx, but it’s a very important pulling motion everyone should be doing, so you’re welcome!Read more

JP CrossFit – WOD Metcon (10 Rounds for reps) EMOM 30 Min 1: 3 snatches* Min 2: 14/12cal row or 15 burpees Min 3: 3-8 pull ups* Rx: Choose your own barbell weight and pull up rep number. Click this button if you make it start to finish with your choice. All pull up scales will count as Rx today:) Show me consistency! Rx+: Squat Snatch, Chest to BarYou must alternate cal row and burpees each round. Keep in mind this is a 10 round workout, so choose your reps and weight wisely. Weight should be heavy enough to be singles. Track your pull up reps and input barbell weight in comments. This could be fun training for Isabel 🙂Read more

JP CrossFit – Community Announcements Hey Everyone! In our excitement about the open, we forgot about presidents day! We will be cancelling the earliest class in the day, and will be adding another class around at 1:00pm (historically the Noon gets suuuuuper packed during these types of holidays so hopefully this will allow us to get everyone in)! Note, 24/7 access will resume at 2:00pm on Monday. Metcon (AMRAP – Rounds and Reps) AMRAP 20 50 lateral hops 20 db snatches 20 push ups 20 sit ups 20 lateral wall balls 2 stair climbs Rx+: weighted sit upsRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 50 lateral hops 20 db snatches 20 push ups 20 sit ups 20 lateral wall balls 2 stair climbs Rx+: weighted sit upsRead more

JP CrossFit – WOD Announcements Here’s a link to the heats for evening Friday Night Lights. Try to also sign up to judge a heat if you can! https://docs.google.com/spreadsheets/d/1EEme_usL-2BM15TTSz_OmEhQpkBVwZRxMFupG_SDdOQ/edit?usp=sharing CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 hanging knee raises 40 wall-ball shots 30 cleans 20 chin-over-bar pull-ups F: 10lb ball to 9ft target, 65lb M: 14lb ball to 10ft target, 95lb CrossFit Games Open 23.1 Masters Scaled (Ages 55+) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 sit-ups 40 wall-ball shots 30 cleans 20 jumping chest-to-bar pull-ups F: 10lb ball to 8ft target, 45lb M: 14lb ball to 8ft target,...Read more