JP CrossFit – WOD Shoulder Press (3×10) 10 reps is a lot of shoulder press! Make sure you don’t bounce through the bottom of your rep. Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP    5 burpees    10 pullups    15 Push Press Rx: 75/55 Rx+: Bar Over Burpees, Chest To Bar, 95/65Read more

JP CrossFit – WOD Ian’s Wheelhouse WOD (Time) For time: 800m run 30 deadlifts 10 ring dips 800m run 10 ring dips 30 deadlifts 800m run *Rx = 185/125 Rx+ = 225/155In years past, one of the prizes for the winning team of the upcoming Phoenix Cup was the honor of putting together a benchmark workout for us all to enjoy (subject to our review, of course!) You can give long time member Ian Whittle for this gem, from his team’s win in 2019. Scale to complete in 20 minutes or lessRead more

JP CrossFit – Community Announcements Founded in 2020, the Type 1 Takedown raises money to benefit Diabetes Will’s Way, a 501c3 non-profit 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 1 diabetes 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. In just two years the Takedown’s has raised more than $23,000 in CrossFit gyms beginning in central Indiana and expanding nationwide from coast to coast and border to border. If you would like to donate to the cause, please follow this sign up link. Sign ups are what fund the majority of the cause and cost $25. https://www.type1takedown.com/signup Sugar Free Granola Bar (Time) 5.7 Rounds for time 400m run 4 kb facing burpees 12...Read more

JP CrossFit – Community Announcements Founded in 2020, the Type 1 Takedown raises money to benefit Diabetes Will’s Way, a 501c3 non-profit 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 1 diabetes 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. In just two years the Takedown’s has raised more than $23,000 in CrossFit gyms beginning in central Indiana and expanding nationwide from coast to coast and border to border. If you would like to donate to the cause, please follow this sign up link. Sign ups are what fund the majority of the cause and cost $25. https://www.type1takedown.com/signup Sugar Free Granola Bar (Time) 5.7 Rounds for time 400m run 4 kb facing burpees 12...Read more

JP CrossFit – Olympic Weightlifting Friday Night Weightlifting Plyo: Squat Jumps, 3×6 . Maybe go a little heavier than you went on Wednesday, but remember that the goal here is building explosiveness, not just strength. Complex: Clean + Power Jerk, 4×1 @65-70%.  Cleans at this weight should feel very light. The goal of a power jerk is to focus on a vertical dip and a full leg extension without worrying about the timing of the footwork. Bulgarian Split Squat, 4×6, RPE   Since we’re only doing six reps this time, you should be able to go a bit heavier than you did on Wednesday and still keep it at RPE 8. Paused Front Squats, 4×4 @70-75%.  Three second pause in the hole, then stand up. Torso Accessories : Three supersets of 60 second front plank and 20 bird dogs per side. Clean complex Bulgarian Split Squat Paused Front SquatRead more