JP CrossFit – Olympic Weightlifting It’s been a seven week journey, but we made it! Time to reap the benefits of all that work you’ve put in! Weightlifting Clean and Jerk (1RM) 3 attempts to find a 1RM Front Squat (1RM) 20 min to find a 1RM Afterbash Single Arm Dumbell Press (4×8) Eight reps per arm, alternating. Aim to max out on your last set.Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6: 15 box jumps 9 squat snatches* *Rx = 75/55 Rx+ = 115/80 Weightlifting Squat Snatch (Find a heavy double, drop from the top!)Read more

JP CrossFit – WOD Gymnastics Metcon (No Measure) Every 90 seconds, 6 rounds: Max unbroken strict pull ups Metcon Metcon (AMRAP – Reps) AMRAP X: 2-4-6-8-10 etc Kettlebell swings* Burpees V-ups 1st round = 2 min AMRAP 2nd round = 4 min AMRAP 3rd round = 6 min AMRAP Rest 2 minutes between AMRAPS *Rx = 16kg/12kg Rx+ = 24kg/16kgWork for 2 minutes, rest for 2 minutes. Start again from the beginning and work for 4 minutes, rest for 2 minutes, etc. Score is total reps across all three rounds. Finish the round of x = y reps 2 = 6 reps 4 = 18 reps 6 = 36 8 = 60 10 = 90 12 = 126 14 = 168Read more

JP CrossFit – WOD Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here Partner Holleyman (Time) 45 rounds for time: 5 wall balls (20/14) 3 handstand push-ups 1 power clean (225/155) 35 minute time cap! Partners alternate full rounds. You do not need to perform the same scales as your partner.This is going to be a very tight class. If you can swing it, come a few minutes early to start warming up. BE ON TIME TODAY!Read more

JP CrossFit – WOD Metcon Metcon (Time) Teams of three! For time: 6k row Player 1 – 500m row Player 2 – 3 rope climbs* Player 3 – 1 min plank hold *Rx+ = legless, seated from the floor 28 minute time cap!Players rotate every 500 meters. Rower moves to rope climbs, climber moves to planks, planker becomes the rower. Planker and climber can rest once they complete their work. Rotate at the 500, 1000, 1500 etc. Don’t worry about adding exactly 500m to whatever the total is when you get there.Read more