JP CrossFit – WOD Weekly Preview Monday: pattern: core, monostructural, hinge volume: high reps (depending) Load: light to moderate Tuesday: Movement: Overhead press, hinge, monostructural volume: medium reps load: moderate to heavy Wednesday movement: squat, overhead press, horizontal push, monostructural Volume: moderate Load: light Thursday movement: core, monostructural load: light volume: medium Friday movement: hinge, squat, overhead pull load: moderate to heavy volume: mediumRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 14 db hang snatches 14 weighted lunges 14 russian twists 14 push ups 30 Lateral hops –E2MOM: 5 burpees —New folks, skip the burpees and rest :30-1minRead more

JP CrossFit – Olympic Weightlifting Clean (1-1-1-1-1-1) Pause for 3 seconds at the knee on the way up. This will significantly reduce load. Above notation indicates that you’re to build to a single rep, adding in weight each time for 6 total reps. Metcon (Weight) E90s for 10 rounds 1 hang squat clean 1 jerkveteran athletes split jerk, new athletes push jerk. Optional Accessorie(s) Bulgarian Split Squat Complete 5 reps per leg. Use db or Kb (single or double) Sun’s Out Squirrels Out Successories (No Measure) 3 rounds not for time: 10 bus drivers 10 frontal raises 10 lateral raisesRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 14 db hang snatches 14 weighted lunges 14 russian twists 14 push ups 30 Lateral hops –E2MOM: 5 burpees —New folks, skip the burpees and rest :30-1minRead more

Announcements In order to best prepare coaches and athletes for the final throwdown/open WOD, we will be cancelling Thursday’s 4:30pm class. 5:30 and 6:30 will go on as usual. Join us Thursday night to watch Marc, Allie and coach Jasmine throwdown for your viewing pleasure! JP CrossFit – WOD Announcement Sign up for heats here: https://docs.google.com/spreadsheets/d/1RpneOuFFIzoC07UnM0DltiCQ6AUUxKODGJ2MWzMc_7Q/edit?usp=sharing CrossFit Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes F: 65lb, 95lb M: 95lb, 135lbTo learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 jumping chest-to-bar Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 chin-over-bar pull-ups Time cap:...Read more