JP CrossFit – WOD Gymnastics Deficit Handstand Push-Ups Measure in inches. For folks without HSPU, this is a great opportunity to try a few reps at a harder-than-you’re-used-to scale. For exp, 5×1 slow lowers, or very difficult singles for 3- 5 reps. Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsWorkout should take about 5-9 min. 9 min cap!!!Read more

JP CrossFit – WOD Announcements -Sign up for the Handstand Hold workshop here:https://forms.gle/BLJcV12U7ti5i7YN6 -due to the handstand workshop, powerlifting will be pushed to 1:00-2:30pm on Saturday. Metcon (AMRAP – Reps) Tabata Buy in: 20/10 for 8 rounds AMRAP Hang Dumbbell snatch* –2min rest– AMRAP 12 12 weighted step ups* 1 rope climb 9 box jumps * 1 rope climb 6 burpee box jumps * 1 rope climb *Rx: 50/35, 24″/20″ **RX+:Legless (no jump)Your score is total reps. Go hard at the tabata buy-in, as those reps will get added to your total score. You should pick a weight that allows you to move for the entire 20 seconds. 1 full round is 30 reps. Aim for 3-4 rounds.Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) 1:00 on/1:00off for 3 rounds 2 rounds: 1 hang power clean 2 front squats 2 hang squat cleans With time remaining: AMRAP up downs *Rx:95/65 **Rx+: 135/95Scale to have at least 20 seconds for updowns. Approach this as a mini-warm up WOD. Squat Clean (1×1)Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Reps) Return of the JPCF Murder Mystery WOD! Gasp! Poor old Vic Timmins has been murdered! We must investigate! The Suspects: Lucille Wallball George W Pushup Kettlebella Swan Brad Sit Aaron Burrp The Investigation: AMRAP 3: 8 wall balls 8 push ups 8 kettlebell swings 8 sit ups 8 burpees After each Investigation, one clue will be discovered that will eliminate a Suspect, at which point another Investigation will begin. Eventually, there will be an epic final showdown where you confront the killer in a fight to the death! Who will prevail?Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Reps) Return of the JPCF Murder Mystery WOD! Gasp! Poor old Vic Timmins has been murdered! We must investigate! The Suspects: Lucille Wallball George W Pushup Kettlebella Swan Brad Sit Aaron Burrp The Investigation: AMRAP 3: 8 wall balls 8 push ups 8 kettlebell swings 8 sit ups 8 burpees After each Investigation, one clue will be discovered that will eliminate a Suspect, at which point another Investigation will begin. Eventually, there will be an epic final showdown where you confront the killer in a fight to the death! Who will prevail?Read more