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

JP CrossFit – Community 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

JP CrossFit – WOD Announcements Here’s a link to the heats for evening Friday Night Lights. Try to also sign up to judge a heat if you can! https://docs.google.com/spreadsheets/d/1EEme_usL-2BM15TTSz_OmEhQpkBVwZRxMFupG_SDdOQ/edit?usp=sharing CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 hanging knee raises 40 wall-ball shots 30 cleans 20 chin-over-bar pull-ups F: 10lb ball to 9ft target, 65lb M: 14lb ball to 10ft target, 95lb CrossFit Games Open 23.1 Masters Scaled (Ages 55+) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 sit-ups 40 wall-ball shots 30 cleans 20 jumping chest-to-bar pull-ups F: 10lb ball to 8ft target, 45lb M: 14lb ball to 8ft target,...Read more

JP CrossFit – WOD On your Marc, get set, go! (Time) 5 rounds for time: 400m run 21 russian swings* 3 ring muscle ups *Rx: 16kg, 12kg Rx+: 24kg, 16kg 21 min cap!Scale RMU to 6 ring dips. This is mostly a running workout. Scale swings to a weight you can do quite comfortably unbroken. Run should take 2-3:00min.Read more