JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m run/500m row 21 tall balls* 15 pull ups 9 power snatches* *Rx: 95/65, 11’/10’, 20/14 Rx+: 115/85Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a partner split as needed 25 Minute AMRAP 40 Lunges 40 Shoulder to Overhead 40 Twists Run 300m TogetherRead more

JP CrossFit – Olympic Weightlifting Hang Snatch (4×3) 4×3, 75-80%, either from the hang above the knee or from blocks above the knee. Clean complex (4x(2+1)) 4x(2+1), 75-80%. Clean from hang above the knee + Jerk (or blocks from above the knee). Back Squat (4×3) 4×3, 80-85% Accessories Single Leg Box Jump: 5×5/leg 3 Rounds: 30s/side copenhagen plank 10/side cossack squat 10 Seated Good MorningsRead more

JP CrossFit – WOD Announcements JPCF is participating int the TYPE 1 Takedown fundraiser on November 5th. Type 1 takedown benefits a 501c3 foundation named Diabetes Wills way. Diabetes Will’s Way is a nonprofit that serves young people across the entire United States. Will’s Way has issued grants in nearly every state, serving families who land in the type 1diabetes healthcare gap. Those families have insurance but are still unable to afford the costs associated with T1D, including hospital trips, insulin, insulin pumps and continuous glucose monitors. Signing up for the Type 1 Take down Costs $25 and can be one here https://www.type1takedown.com/signup . You don’t have to sign up to participate in the workouts. Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP 15 Toes To Bar 20 Air Squats 15 Pushups 20 SitupsRead more

JP CrossFit – WOD Snatch (Moderately Heavy Singles) Aim for consistency. While we are recording a single, complete 3 reps before going up in weight. Metcon (8 Rounds for reps) 4 Rounds 30s Max Cal Row 30s Rest 30s Max Double DB Hang Clean 30s Rest Rx 35/20 Rx+ 50/35dem biceps Score Cals rowed and Hang Cleans separatelyRead more