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

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 20: 30 power snatches* 30 wall balls* 30 medball sit ups* 800m run *Rx = 75/55, 20/14Read 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