JP CrossFit – WOD Announcements We just dropped our JPCF Pride Collection! Get your wardrobe ready for June!https://forms.gle/bjMATn2bfC5foyvx7 Metcon Cindurph (aka Murphdy) (AMRAP – Rounds and Reps) AMRAP 20: 5 pull ups 10 push ups 15 air squats * at the 0:00 and 10:00, 800m run Rx+ = with a weight vestRead more

JP CrossFit – Olympic Weightlifting Clean complex (4x(1+1) @75-80%) 1 Clean from blocks (below knee) + 1 Front Squat Clean Pull (5×3 @90-100%) Clean Pull from blocks (below knee) Front Squat (3×3, 1×2) 3×3 @80-85% of your CJ, then 1×2 @90% you can go heavier if this feels too light Box Jumps (4×10) flat footed landing Toes-To-Bar (3×10) choose a scale that’s challenging you can superset these with the box jumps if you likeRead more

JP CrossFit – WOD Weightlifting Metcon (No Measure) Every 90 seconds x 10 1 Snatch Build in weight over the 10 rounds. By the end you should be close to your 1RM. After the 10 rounds you will get 5 minutes to try to hit a new PR! Snatch (1 RM Snatch!) Metcon Metcon (4 Rounds for reps) Tabata! 4 rounds each, :20 on, :10 off Superman Extensions Russian Twists Situps Hollow RocksWodify will ask you for 4 scores, add the highest and lowest rounds of each movement.Read more

JP CrossFit – WOD Metcon Metcon (5 Rounds for reps) EMOM 20: Min 1: 15/12 calorie row Min 2: 30 Double Unders* Min 3: AMRAP rope climbs* Min 4: rest *Rx+ = 60 dubs, legless rope climbs with no jump Score is total rope climbs per round (5 numbers)Read more

JP CrossFit – WOD Weightlifting Sumo Deadlift (Full Reset Moderate 3×3) Build up to a moderate set of three reps and hit it three times. Metcon Metcon (Time) For Time: 30-20-10 Dumbbell Snatch 15-10-5 Burpee Box Jump Overs Rx: 50/35#, 24/20″ Rx+: 60/40# 9 min time capKeep a steady pace and enjoy two of the best movements in CrossFit! 😉Read more