JP CrossFit – WOD Metcon (No Measure) AMRAP 4 10 russian kb swings* 8 air squats 6 up downs *Rx: 24kg/16kg Rx+: 32kg/24kg Deadlift (1×2 full reset ) Sumo Deadlift (1×2 full reset ) Crash and Burn IV (Time) 15 rounds: 4 hollow body rocks 4 v-ups 8 minute time cap!Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) 4:00on/4:00 off for Three rounds 27/21 Calorie Row 15 front squats* AMRAP bar over burpee *Rx: 105/75 Rx+: 135/95In order to get everything I want you to get from this WOD, you NEED go hard for each 4:00 of work. You’re getting a 1:1 work/rest ratio which means you should be nearly fully recoverd between rounds. Aim to get around the same score +-1 rep. Pop the top and light the fuse on this one!!! Score is burpees each round.Read more

JP CrossFit – WOD Clean and Jerk (Find a heavy single) Indicate whether you power cleaned or squat cleaned, and whether you power jerked or split jerked Metcon (Weight) EMOM 7 1 High Hang squat clean 1 Squat clean 2 JerksWe’re focusing on dialing in that form!Read more

Our second gymnastic seminar is just around the corner, on August 13th! In our first session we covered how to drive with our hips to help our arms complete a kipping pullup. For our second session we will be focusing on developing that hip drive to be more effective for our kipping pullups, and advancing to a more full body drive starting from the toes and progressing through the hips. Finding the optimal balance between tension and relaxation, rigidity and flexibility, is the final key to a perfect kip. What do we need to get the most out of this class? At least one Kipping Pullup, either unassisted or with just one red band. If we’re still working on that skill, I recommend the following work: 2-3x a week, 8 min EMOM   3 beat swings   1 pullup   3 beat swings   1 pullup   Do your best to blur the line between...Read more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (5×3) Pause for 3s below the knee. 72-77% Clean complex (5x(1+1+1)) Clean Lift-Off + Clean + Jerk, 72-77% Back Squat (3×5) 5 second eccentric phase – put on a metronome if you need it! 77-82% Afterbash 3 supersets of 10 reps: Cossack Squat (w/DB or KB) Good Mornings 3 supersets: Front plank, 45s Side plank, 30s/sideRead more