JP CrossFit – WOD Split Jerk (5×1) Find an uncomfortable but doable heavy split jerk and do it for 5 single reps. Take 2-3min rest between singles ~85-95% 1rm. Metcon (AMRAP – Rounds and Reps) AMRAP 8 8 hang dumbbell squat cleans* 6 burpee step ups *Rx: 50/35, 24″/20″ Rx+ 60/40, burpee box jumpsRead more

JP CrossFit – WOD Metcon (Time) Pick your poison: Row or Run For time: 1,000m row/800m run 10 push ups 10 situps 750m row/600m run 20 push ups 20 situps 500 m row/400m run 30 push ups 30 situps 250 m row/200m run 40 push ups 40 situps 26 min cap!Designate what version you did in the comments section. Stick with your choice the whole way through!Read more

JP CrossFit – WOD Announcements We got some new swag! Interested in purchasing a shirt, tank or racerback? Check out link here! https://forms.gle/N6byaMnhAviNFzQw8 Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 overhead squats 50-45-40-35-30-25-20-15-10-5 double unders 12 min cap!! Rx 75/55 Rx+ 105/75Pick a weight where you can go UNBROKEN! This WOD is meant to be FAST. If you break up the overheads, it’s too heavy.Read more

JP CrossFit – WOD Metcon (Time) 10 Rounds for time 4 kettlebell swings* 4 updowns *Rx:16kg/12kg Rx+:24kg/16kg 6 min cap!Everything should be unbroken. Fast transitions. Metcon (No Measure) 5×5 Deadlift –accumulate 5 strict pull ups after each WORKING set– Rx+: Strict chest to bar pull ups Deadlift (5×5)Read more

JP CrossFit – WOD Announcements Reminder, altered schedule and potluck/BBQ on Memorial Day. Bring snacks and drinks! Sign up for a Murph heat here: https://docs.google.com/spreadsheets/d/1PeE15HXe0_oX9_Ugts3gGLlGp7ZSkaF6CXyO7bcnrTU/edit?usp=sharing Metcon (Time) Nanster 5 Rounds for time: 400m run 15 thrusters* *RX: 75/55 Rx+:96/65 23 min cap!Consider scaling every other 400m run to a 200m run if you’re running above a 9min/mile pace. Pick a weight you can confidently do thrusters in 2 sets.Read more