JP CrossFit – WOD Shoulder Press (Find a heavy 5) Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 1-2-3-4 etc Pullups 50 Double Unders 10 Pistol SquatsPullups increase by 1 each round 1 Pullup 50 Double Unders 10 Pistol Squats 2 Pullups 50 Double Unders 10 Pistol Squats 3 Pullups etc…Read more

JP CrossFit – WOD Metcon (Time) Cash in: 10 Pullups 4 Rounds of: 10 Burpees 15 Wall Balls 20 Hang Power Snatch Cash out: 10 Pullups Rx: 75/55 Rx+ 105/75 16 Minute CapRead more

JP CrossFit – WOD Metcon (5 Rounds for reps) Deadlift and Pullup Superset: 5 Rounds, not for time- 30 minute cap 5 Deadlifts AMRAP Strict Pullups in one set RestRest as needed after pullups, with no rest between DL and pullups Double overhand standard grip only No mixed grip, no hook grip, no touch and go Score both Deadlift Weight and Total Strict Pullups Aim for 85% of a 5×5 or 70% of a 1rm, and 6-10 pullups in the first round Deadlift (5×5 as part of Deadlift/Pullup Superset) Double overhand standard grip only. No mixed grip No hook grip No touch and goRead more

JP CrossFit – Community Announcements Jazzie Collins was a black transwoman who did incredible work at the intersections of race, transgender rights, disability rights, tenant rights, labor rights, and income inequality. Similarly to Marsha Johnson and Sylvia Rivera, her activism is an important reminder that while Pride is a glorious time, its representation often still excludes marginalized voices. She organized for Senior and Disability Action, and was the vice chair of San Francisco’s LGBT Aging Policy Taskforce. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21: Teams of 4: P1: 200m run P2: 15 v-ups P3: 12 push ups P4: AMRAP wall ballsOne player at each station. Players rotate when the runner returns. Rest after you finish your v-ups and your push ups. Score for the workout is the total wall balls. Players cannot start their work until the runner leaves.Read more

JP CrossFit – Olympic Weightlifting Weightlifting Split Jerk (2RM) from a rack Power Clean (2RM) Catch it high, focusing on vertical extension. Push Press (1×3) find a heavy triple Afterbash Shoulder Press (5×6) Press-in-splitRead more