JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 35 Partner A: 400m run Partner B: AMRAP 20 russian swings 20 stepback lunges 20 russian twists 20 up downs 20 plate to overhead Partner C RestRead more

JP CrossFit – WOD Front Squat (Heavy 1×2) Metcon (AMRAP – Reps) 3 rounds of AMRAP max unbroken push ups –2min rest–Scale push ups so that you can do at minimum 10 per round. This is a great opportunity to go for new movement or new movement sets in push ups!Read more

JP CrossFit – Olympic Weightlifting Tall Snatch Power Snatch (heavy 1×3) Hang Snatch (heavy 1×3) Back Squat (heavy 1×8)Read more

JP CrossFit – WOD Metcon (4 Rounds for reps) With a 2:30 clock 14 box jump overs 9 chest to bar pull ups AMRAP db overhead squats* –1:30 rest– With a 2:30 clock 14 box jump overs 9 chest to bar pull ups AMRAP db squat cleans* –1:30 rest– With a 2:30 clock 14 box jump overs 9 chest to bar pull ups AMRAP db thruster* –1:30 rest– With a 2:30 clock 14 box jump overs 9 chest to bar pull ups AMRAP db cluster* *Rx: 50/35 Rx+ 60/40Scale box jump overs to take around a minute or less. Chest to bar should be scaled to about 45sec-1min max. You should have at minimum :30sec to db, maybe a minute.Read more

JP CrossFit – WOD Announcements Pick either a Deadlift or a sumo Deadlift. You may only PR if you have a previous 1×5. Metcon Metcon (No Measure) AMRAP 4: 8 kettlebellswings 6 goblet squats 2×20’shuttle runs Weightlifting Deadlift Hard reset is okay. If it’s ugly we won’t count it. Sumo Deadlift hard reset is okay! If it’s ugly we won’t count itRead more