JP CrossFit – WOD Power Clean (Find a heavy touch and go triple; no dropping) Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips12 minute capRead 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 (5 Rounds for reps) 5 Rounds, Every 90s: Max Unbroken Handstand Pushups Rx+ Strict Handstand Pushups Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 14 Weighted Step Ups 30 Double Unders 14 Dumbbell...Read more

JP CrossFit – WOD Remember Ludlow (Time) On April 20, 1914 the US Army opened fire on the homes of striking workers and their families from machine gun emplacements, that had been dug into place during negotiations to end the strike. Twenty people were killed, including twelve children. To learn more, visit https://en.wikipedia.org/wiki/Ludlow_Massacre 4 Rounds 4 x 100m Burdened Run (45/35) 20 Burpees 19 Dumbbell Snatch (50/35) 14 Front Squat (135/95)Read more

JP CrossFit – Olympic Weightlifting Snatch (3×1) 90% of your 1RM Clean and Jerk (3×1) 90% of your 1RM Front Squat (4×2) 85-90% of your estimated max Accessories 3×10 Box jump w/straight legged landingRead more

JP CrossFit – Olympic Weightlifting Snatch (1RM) no more than two misses Clean and Jerk (1RM) no more than two misses Back Squat (3×2) 3sec pause in the hole, 85-90% Accessories 3×8 Superset: DB Row Face Pulls Curls 3×10 Superset: Russian Twists (10/side) V-UpsRead more