JP CrossFit – WOD Announcements Join us tonightat the Brendan Behan pub patio on Centre St afterFriday Night Lights! Lets celebrate the end of what has been a wild CF Open and Phoenix cup season! FNL normally ends around 8 so folks can pop over after! Announcements Here’s the link to heats for tonight! https://docs.google.com/spreadsheets/d/1EEme_usL-2BM15TTSz_OmEhQpkBVwZRxMFupG_SDdOQ/edit?usp=sharing CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 9 snatches (weight 3) *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 6 snatches (weight 4) F: 65 lb, 95...Read more

JP CrossFit – WOD Weightlifting Front Squat (Moderate 3 rep) Metcon Metcon (4 Rounds for reps) Tabata! Wall balls* Up downs Lateral hops Calorie row *Rx = 20/14Score is lowest rep total per movement!Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14: 3-6-9-12-15 etc Box jumps* Kettlebell S2OH – R side* Kettlebell S2OH – L side Deadlifts* *Rx = 24″/20″, 16kg/12kg, 185/125 Rx+ = 30″/24″, 24kg/16kg, 225/155Read more

JP CrossFit – WOD Announcements Tim’s Last Day of Coaching 🙁 Metcon Metcon (Time) 15 rounds: 8 sit ups 4 pull ups 2 squat cleans* *Rx = 135/95 Rx+ = 185/125 15 minute cap!Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 35 double unders 20 weighted step ups* 35 double unders — rest 1 min — 35 double unders 20 pistols 35 double unders — rest 1 min — 35 double unders 20 handstand push ups 35 double unders — rest 1 min — *Rx = 50/35, 24″/20″ Rx+ = 60/40Read more