JP CrossFit – WOD Back Squat (Moderate 1×5 ) Sara’s Birthday Finisher (Time) 10 rounds for time 2 burpees 4 v-ups 6 kb swings* 8 min cap! *Rx: 16/12kg Rx+ 24kg/16kgRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 25 double unders 8 single db OH lunge 5 ft handstand walk –add 5 ft each round– Rx: 50/35 Rx+: 60/40Note: WE WILL NOT BE USING WALL WALKS AS A SCALE FOR HSW TODAY! You’re welcome 🙂 What is the scale? Well you shouold come and see!Read more

JP CrossFit – WOD Metcon (No Measure) Gymnastics skill work 7 rounds of 10 sec on/30 sec off L-sit holdAccumulate as many seconds as you can during the 10 seconds of work Metcon (AMRAP – Rounds and Reps) With a Partner AMRAP 12 Partner A: 10 burpee shuttle runs Partner B: AMRAP 10 db squats 5 ring rows Rx: 50/35 Rx+: 60/40ring rows should be a challenging but unbroken 5 reps (at least at the beginning). We almost never program ring rows as the Rx, but it’s a very important pulling motion everyone should be doing, so you’re welcome!Read more

JP CrossFit – WOD Metcon (10 Rounds for reps) EMOM 30 Min 1: 3 snatches* Min 2: 14/12cal row or 15 burpees Min 3: 3-8 pull ups* Rx: Choose your own barbell weight and pull up rep number. Click this button if you make it start to finish with your choice. All pull up scales will count as Rx today:) Show me consistency! Rx+: Squat Snatch, Chest to BarYou must alternate cal row and burpees each round. Keep in mind this is a 10 round workout, so choose your reps and weight wisely. Weight should be heavy enough to be singles. Track your pull up reps and input barbell weight in comments. This could be fun training for Isabel 🙂Read more

JP CrossFit – Community Announcements Hey Everyone! In our excitement about the open, we forgot about presidents day! We will be cancelling the earliest class in the day, and will be adding another class around at 1:00pm (historically the Noon gets suuuuuper packed during these types of holidays so hopefully this will allow us to get everyone in)! Note, 24/7 access will resume at 2:00pm on Monday. Metcon (AMRAP – Rounds and Reps) AMRAP 20 50 lateral hops 20 db snatches 20 push ups 20 sit ups 20 lateral wall balls 2 stair climbs Rx+: weighted sit upsRead more