JP CrossFit – WOD Metcon (2 Rounds for reps) Tabata Athletes choice 16 rounds 20sec on/10 sec off Pick TWO of the movements below, 8 rounds per movement* Tabata Push ups Tabata V-ups Tabata Dips Tabata air squatsScore is total reps Metcon (AMRAP – Rounds and Reps) AMRAP 15 400m run 3 rounds 7 pull ups 15 wall balls *Rx: 20/14Can you get 4 total rounds? Happy Friday! 1 round is the run plus the 3 couplet rounds.Read more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (3×1) 3×1 at 85% of your snatch pr Clean and Jerk (HS, 3×1) Find a heavy single, then do 3×1 at 90% of that HS Back Squat (4×3) 75% of your back squat Afterbash 3×4 straight-legged box jumpRead more

JP CrossFit – WOD Metcon (No Measure) When we work out, we’re often balancing testing and training. DT is meant to be a test. If you haven’t been training for very long with us, or haven’t been in much recently, we are going to want you to consider doing DT Lite, and work on chaining reps and moving with good form. Metcon (Weight) Build to a heavy complex 1 power clean 1 hang power clean 2 push jerks DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here10 min soft cap, 12 min hard cap. DT Lite (AMRAP – Rounds and Reps) AMRAP 10: 7 deadlifts* 5 hang power cleans* 3 shoulder to overhead* *Rx...Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 6 box jump overs 10 db deadlifts* 6 box jump overs 10 weighted squats* 6 box jump overs 10 db squat cleans* *Rx: 50/35 Rx+ 60/40 Metcon (No Measure) Back squat (version for athletes with accurate percentages) 10 reps @ moderate or 65% 8 reps @ moderate or 75% 6 reps @ heavy or 80% Amrap @ heavy or 85%Because this is percentage-based, each working set should be challenging/uncomfortable. If a certain percentage jump feels extreme, feel free to do mini-build sets in-between (2-3 reps max). Metcon (No Measure) Version for newer athletes/athletes with inaccurate percentages: 1×4 back squatBuild to the heaviest set of 4 reps that you can do. Make sure to take 2-4 min rests between sets as they get more challenging. Back SquatRead more

Gymnastic Pulling Seminars! For the next 5 months, we will be holding classes dedicated to Gymnastic Pulling on the second Saturday of each month from 12:30-1:30 (starting July 9th) in place of Open Gym We’re starting with the basics- How to get a Kipping Pullup, and progressing towards more advanced movements each month. Our hope is that this will give you the time, skills, and motivation to make those breakthroughs in your pullups (and muscle ups)! Each class will have prerequisites to ensure that you can get the most out of a class, and to help you decide which classes might be best for your ability level. If you don’t meet the requirements, we’ve come up with a few short workouts to help you fill those prereqs before the class! Without further ado, registration for How to get a Kipping Pullup is now officially open on Wodifiy! (limit 12 athletes)...Read more