JP CrossFit – Community Metcon (5 Rounds for time) Summer Track Workout! E3MOM for 5 rounds Max effort 300m run Non running version : E3MOM for 5 rounds 14 squat jumps 13 updowns 12 jumping lungesScale run distance to take 1:30 or less. Aim to have at least a minute of rest between rounds. Bring a watch and try to stay within 3 seconds of your first round! Score is your time for each roundRead more

JP CrossFit – WOD Announcements “Facts about the Greenland Shark: -The average lifespand is 250-500 years of age mostly due to their slow metabolism -they reside in arctic and subarctic waters (the only shark known to do so) -their meat and skin is toxic to humans -most of them are blind and they don’t attack humans BOOM SHARK WEEK BABY’-Coach Ashley Greenland Shark (Time) For time: 800m run 30 snatches* 800m run 30 snatches* 800m run 30 snatches* 30 min Cap!! *Rx: 55/45, 75/55, 95/65 Rx+: 75/55, 95/65, 105/75Scale runs to take 4-5 min max. 1st weight-= sets of 5-10 chained reps. 2nd set= sets of 3-5 chained reps. Last set = sets of 1-3 chained repsRead more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (4×2) 77-82% of your max snatch. Focus on perfect bar path, especially past the knee. Clean complex (5x(2+1)) 2 Pause Cleans (at shin) +1 Jerk Use the pause to make sure your weight is balanced over your midfoot and your lats are active Paused Front Squat (4×3) 77-82% of your front squat 1RM. Pause for 3s in the bottom of the squat. Afterbash 5×5 Single Leg Box Jumps 4×10 Supersets of: Ring Dips (scale appropriately) Single Leg Romanian DeadliftsRead more

JP CrossFit – WOD Metcon (No Measure) 20 sec on/40 sec off for 4 rounds: AMRAP Strict handstand push-ups Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Handstand push up Dumbbell squat cleans* –30 double unders– *Rx: 50/35 Rx+: 60/40 15 min capRead more

JP CrossFit – WOD Metcon (No Measure) AMRAP 4 10 russian kb swings* 8 air squats 6 up downs *Rx: 24kg/16kg Rx+: 32kg/24kg Deadlift (1×2 full reset ) Sumo Deadlift (1×2 full reset ) Crash and Burn IV (Time) 15 rounds: 4 hollow body rocks 4 v-ups 8 minute time cap!Read more