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. Row, Row, Row Your Boat (Time) With a 6:00 clock for 5 rounds    500/400m row      21 burpees       12 pull ups –Rest the remainder of the time–Scale row to take...Read more

JP CrossFit – WOD Metcon (No Measure) E90 for 6 rounds    1 high hang squat clean    1 low hang squat clean    1 squat cleanBuild in weight across rounds. High hang will limit the amount of weight you can use. Use this emom to dial down your form. Squat Clean (Heavy single )Read more

JP CrossFit – Community LAST OUTDOORS COMMUNITY WOD (Time) Partitioned how you like    1500m run (5 laps)     100 push ups     100 lunges     100 air squats Rx+: Weighted vest 20/14 Cap: 30 min capThis can also be done as a partnership. If done as partners, add 1 lap (6 total).Read more

JP CrossFit – Olympic Weightlifting Snatch (1RM) 1RM Clean and Jerk (1×1) 1RMRead more

JP CrossFit – WOD Metcon (No Measure) With a 10:00    Cal row     DB weighted lunge*         –2:00 rest– With a 10:00    wall balls*     kettlebell swings*         –2:00 rest– With a 10:00    db cluster*     burpee step ups         –2:00 rest– Rx: 50/35, 20/14, 16kg/12kg Rx+: Double db weighted lunge 2×50/35’s, tall ball, 24kg/16kg, over the shoulder sandbag toss for clusterBoth partners are going AT THE SAME TIME. Partners only move on to the next higher set of reps after they’ve each completed both sets of movements. i.e. partner A does 2 cal row, partner B does 2 burpees, and then they switch, partner B does 2 cal row, and partner A does 2 burpees.Read more