JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 6 box jump overs 10 db deadlifts* 6 box jump overs 10 weighted squats* 6 box jump overs 10 db squat cleans* *Rx: 50/35 Rx+ 60/40 Metcon (No Measure) Back squat (version for athletes with accurate percentages) 10 reps @ moderate or 65% 8 reps @ moderate or 75% 6 reps @ heavy or 80% Amrap @ heavy or 85%Because this is percentage-based, each working set should be challenging/uncomfortable. If a certain percentage jump feels extreme, feel free to do mini-build sets in-between (2-3 reps max). Metcon (No Measure) Version for newer athletes/athletes with inaccurate percentages: 1×4 back squatBuild to the heaviest set of 4 reps that you can do. Make sure to take 2-4 min rests between sets as they get more challenging. Back SquatRead more

Gymnastic Pulling Seminars! For the next 5 months, we will be holding classes dedicated to Gymnastic Pulling on the second Saturday of each month from 12:30-1:30 (starting July 9th) in place of Open Gym We’re starting with the basics- How to get a Kipping Pullup, and progressing towards more advanced movements each month. Our hope is that this will give you the time, skills, and motivation to make those breakthroughs in your pullups (and muscle ups)! Each class will have prerequisites to ensure that you can get the most out of a class, and to help you decide which classes might be best for your ability level. If you don’t meet the requirements, we’ve come up with a few short workouts to help you fill those prereqs before the class! Without further ado, registration for How to get a Kipping Pullup is now officially open on Wodifiy! (limit 12 athletes)...Read more

JP CrossFit – WOD Toe The Line (5 Rounds for reps) 5 rounds: 3:00 on, 1:00 off 500m row/400m run AMRAP toes to barPick one version and stick to it. Scale row/run to take 2:00. Goal is to stay within 1-2 reps rep of your highest round. Can you go out hot and truly stay hot? We shall see 🙂Read more

JP CrossFit – WOD Front Rack Lunge (Moderate 2×4) 4 total reps alternating legs Metcon (AMRAP – Rounds and Reps) AMRAP 12: 4-8-12-16-20 etc Dumbbell squats* Dumbbell snatches* –2 wall walks after each round — *Rx: 50/35 Rx+: 60/40Read more

JP CrossFit – Community Juneteenth II (Time) Solo: For time: Buy-in: 65 second moment of silence 6 rounds: 400m run 19 dumbbell squats 18 burpees 65 lateral hops *Rx = 50/35 Partner Version: For time: Buy-in: 65 second moment of silence 6 rounds: 400m run together A: 10 dumbbell squats B: 9 dumbbell squats A: 9 burpees B: 9 burpees A: 33 lateral hops B: 32 lateral hops *Rx = 50/35 Juneteenth (Time) For time: Buy-In: 65 second moment of silence Then, 6 rounds of: 400 meter weighted run* 19 dumbbell hang squat cleans^ 18 devil presses^ 65 Russian twists* *Rx = 35/25 ^Rx = 2x 35/25 Partner Version: For time: Buy-In: 65 second moment of silence Then, 6 rounds of: A: 200m weighted run* B: 200m weighted run* A: 10 dumbbell hang squat cleans^ B: 9 dumbbell hang squat cleans^ A: 9 devil presses^ B: 9 devil presses^ A:...Read more