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

JP CrossFit – WOD Gymnastics Metcon (5 Rounds for reps) EMOM 10: Odd: 45 sec hollow body hold Even: Max unbroken strict pull upsBanded pull ups or ring rows, at a scale you can do 4-8 reps fresh. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 3-6-9-12 etc Push ups Box jumps* *Rx = 24″/20″ Rx+ = 30″/24″Score will be your last completed round plus reps. So 3 box jumps in the round of 18 would be 15+21 (round of 15 complete + 18 push ups + 3 box jumps)Read more

JP CrossFit – WOD Announcements Labor Day weekend announcemnts -All Saturday classes (community and powerlifting) will be cancelled. Those classes will be replaced with 24/7 access. Open gym for all memberships will continue at 12:20pm-2:30pm -On Labor Day, September 5th -3 special community WODS at 10:00am, 11:00am, and 12:00pm. All other classes are cancelled -GYM POTLUCK/BBQ. Join us as we say our last goodbyes to summer! If anyone has a grill we can borrow, we will forever be indebted to you! Here is a link to sign up for dishes! https://docs.google.com/spreadsheets/d/1lFEiDUEH1_jPfyfgiUT5eSHhwwt8LHmSBzAowtQjO04/edit?usp=sharing Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16: 10 step ups* 9 kettlebell swings* 3 wall walks 1 rope climb *Rx = 24″/20″, 24kg/16kg Rx+ = 32kg/24kgRead more

JP CrossFit – WOD Strength Front Squat (Find a heavy single!) Metcon Squat singles in your area (Time) For time: 5-10-15-20-25-20-15-10-5 Air squats 10-20-30-40-50-40-30-20-10 Unbroken single unders 8 minute cap!Read more

JP CrossFit – WOD Announcements Labor Day weekend announcemnts -All Saturday classes (community and powerlifting) will be cancelled. Those classes will be replaced with 24/7 access. Open gym for all memberships will continue at 12:20pm-2:30pm -On Labor Day, September 5th -3 special community WODS at 10:00am, 11:00am, and 12:00pm. All other classes are cancelled -GYM POTLUCK/BBQ. Join us as we say our last goodbyes to summer! If anyone has a grill we can borrow, we will forever be indebted to you! Here is a link to sign up for dishes! https://docs.google.com/spreadsheets/d/1lFEiDUEH1_jPfyfgiUT5eSHhwwt8LHmSBzAowtQjO04/edit?usp=sharing Metcon Metcon (Time) For time: 30 burpee cash-in 15-12-9 Power cleans* Handstand push ups 15-12-9 Deadlifts* Pull ups* 30 burpee cash-out *Rx = 115/85 Rx+ = 155/105, chest-to-bar 20 minute cap!Read more