JP CrossFit – Olympic Weightlifting Snatch (5×3 @75-80%) Clean and Jerk (4x(2+2) @70-75%) Back Squat (4×6 @65-70%) Snatch Grip Deadlift (3×5 @110-115%)Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 30 Double Unders 10 Pistols 2 Rope Climbs Rx+: 50 DUs, Legless Rope ClimbsRead more

JP CrossFit – WOD Front Squat (5×8) Metcon (Time) 21-15-9 Box Jumps Dumbbell Snatches Rx: 50/35 DB Rx+ 70/50 DB 7 minute capRead more

JP CrossFit – WOD Shoulder Press (3×10) 10 reps is a lot of shoulder press! Make sure you don’t bounce through the bottom of your rep. Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP    5 burpees    10 pullups    15 Push Press Rx: 75/55 Rx+: Bar Over Burpees, Chest To Bar, 95/65Read more

JP CrossFit – WOD Ian’s Wheelhouse WOD (Time) For time: 800m run 30 deadlifts 10 ring dips 800m run 10 ring dips 30 deadlifts 800m run *Rx = 185/125 Rx+ = 225/155In years past, one of the prizes for the winning team of the upcoming Phoenix Cup was the honor of putting together a benchmark workout for us all to enjoy (subject to our review, of course!) You can give long time member Ian Whittle for this gem, from his team’s win in 2019. Scale to complete in 20 minutes or lessRead more