JP CrossFit – WOD Announcements -Sign up for the Phoenix cup! Info found in email, slack, and facebook! Deadline is Sun, Jan 9th, 8:00pm! – Sign up for Handstand Workshop on Sat, Jan 29th!! Metcon (No Measure) Back squat Set 1: 10 reps @ moderate or 65% Set 2: 8 reps @ moderate or 75% Set 3: 6 reps @ heavy or 80% Set 4: AMRAP @ heavy or 85% Back Squat Metcon (AMRAP – Rounds and Reps) AMRAP 8 4 lengths DB farmer carry-right 8 DB hang power cleans-right* 8 DB front squats-right* 8 up downs 4 lengths DB farmer Carry- left* 8 DB hang power cleans- left* 8 DB front squats- left 8 up downs *Rx: 50/35 **Rx+: 70/50Read more

JP CrossFit – WOD Announcements – Sign up for Handstand Workshop on Sat, Jan 29th!! Gymnastics Max Plank Hold reps= total seconds in plank Handstand Hold Reps= seconds Max Distance Handstand Walk Every 5ft unbroken counts. Reps = feet traversed. Once you complete 25ft you have two options: turn around and do it again for distance, or start including obstacles. Max Handstand Walk Over Plates This will be harder to score. You must lay down an even number of plates i. e two 10’s for both hands. The distance you walk leading up to your objects doesn’t matter. As you test, try creating a simple pyramid shape with your plates i.e. 10’s, 25’s 10’s. For reps, calculate total inches of plates you used. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 power snatches* 10 burpees 10ft handstand walk *Rx: 95/65Sub 2 wall walks for handstand walkRead more

JP CrossFit – WOD Announcements – Sign up for the Phoenix cup! Info found in email, slack, and facebook! Deadline is Sun, Jan 9th, 8:00pm! Register here: https://forms.gle/qvVERip9XapsKxmi9 – Sign up for Handstand Workshop on Sat, Jan 29th!! Register here https://forms.gle/MD4J3wntchakVFsq7 Silent Deadlift (1×4) Metcon (Time) For time 500m row cash in 5 rounds of 10 russian swings 10 v-ups Rx: 16kg/12kg RX+: 24kg/16kg 9 min cap!!Read more

JP CrossFit – WOD Thruster (moderate 1×2) From the rack Metcon (Time) New Year, New You 🙂 For time: 8-7-6-5-4-3-2-1-2-3-4-5-6-7-8 thrusters* pull ups 15 min cap!! *Rx: 75/55 Rx+: 95/65Nothing like starting off the new years with a healthy serving of THRUSTERS! I’M SO EXCITED FOR YOUR FITNESS! Thrusters should be nearly unbroken.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) Hello 2022!!!! AMRAP 22 With a partner i-go-you-go 1000m row cash in with time remaining AMRAP 30 wall balls* 30 dumbbell snatches* 30 goblet squats* 30 burpees RX+: 30/20, 70/50Row must be completed first but can be partitioned however parnters like.Read more