JP CrossFit – WOD Announcements Registration for the 2023 Phoenix Cup is live! https://forms.gle/yz4D7haWHmqGFuch7 Metcon Metcon (Time) Partner Version For time with a partner, I-go-you-go    800m run       300 air squats     800m run       200 situps     800m run       100 burpees 38 min cap!!!Partners may split the run between themselves i.e. I do 400 and you do 400, or if partners would like to run more, they may both run the full 800 each time. Run should be scaled to take around 4 min. Metcon (Time) Individual Version  800m run       150 air squats     800m run       100 situps     800m run       50 burpees 38 min cap  min time cap!Individuals must run the full 800m if they’re daring to go this route. Think of this as an unpartitioned murph vs a partitioned murph.Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15     1 power snatch *     30 double unders     3 bar muscle ups         –add 1 snatch every round–     *Rx: 105/75     Rx+ 135/95Snatch should be something you do as singles, or perhaps a double, but more than that and it’s probably too light. This is a go out steady, end steady kind of day.Read more

JP CrossFit – Community “Live Your Truth”-Rev. Dr. Sara (3 Rounds for reps)   EMOM 18      Min 1. Movement A      Min 2: Movement B      Min 3: Rest      Min 4: Movement C      Min 5: Movement D      Min 6: Rest      Min 7: Movement E      Min 8: Movement F      Min 9: Rest A Options     1 points- up downs      2 points- burpees      3 points- burpee to sit B options      1 points- air squats      2 points- weighted squats      3 points- wall balls C options      1 points- sit ups      2 points- knees to chest      3 points- toes to bar D options      1 points- lunges      2 points- weighted lunge      3 points- pistols E Options 1...Read more

JP CrossFit – Community “Live Your Truth”-Rev. Dr. Sara (2 Rounds for reps)   EMOM 18      Min 1. Movement A      Min 2: Movement B      Min 3: Rest      Min 4: Movement C      Min 5: Movement D      Min 6: Rest      Min 7: Movement E      Min 8: Movement F      Min 9: Rest A Options     1 points- up downs      2 points- burpees      3 points- burpee to sit B options      1 points- air squats      2 points- weighted squats      3 points- wall balls C options      1 points- sit ups      2 points- knees to chest      3 points- toes to bar D options      1 points- lunges      2 points- weighted lunge      3 points- pistols E Options 1...Read more

JP CrossFit – Community Tim’s Thanksgiving Feast of Fitness (AMRAP – Rounds and Reps) AMRAP 20: Main course: 20 sit-ups 15 kettlebell swings (24kg/16kg) 10 burpees +choose a side! Sides: 5 pull-ups 5 toes-to-bar 5 box jumps (24″/20″) 5 push-ups 5 kettlebell clean and jerks 5 wall balls – 2 min rest – Choose a dessert cashout! 10 muscle-ups 50 cal row 75 air squats 150 double unders 800m runRead more