JP CrossFit – WOD Weightlifting Squat Clean (Find a heavy triple, drop from the top) 75-85% of your max Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9: 7 toes to bar 3 squat cleans* *Rx: 155/105 Rx+: 205/140Read more

JP CrossFit – WOD Metcon Crash and Burn VI (Time) For time: 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 Unbroken pull ups Rx+ = chest to bar 5 min time cap! Metcon Metcon (AMRAP – Rounds and Reps) Death by: Handstand push ups BurpeesDeath by is an EMOM where you add a rep to each movement per round. Min 1: 1 hspu, 1 burpee Min 2: 2 hspu, 2 burpees Min 3: 3 hspu etc etc etc Continue until you can’t complete the work in the minute. Your score is rounds completed, plus the reps in your final incomplete round. Which means you should keep going even if you don’t think you can finish the work in the minute!Read more

JP CrossFit – WOD Metcon Metcon (5 Rounds for time) E2MOM 20: 1-2: 200m run 3-4: 12 deadlifts* 9 hang power cleans* 6 push jerks* *Rx = 115/85 Rx+ = 155/105Your score is the time it takes you to do the rounds of barbell work. You’ll enter those 5 individual times into Wodify and it’ll do the math for you.Read more

JP CrossFit – Community Warm-up Sylvia Rivera was a Latina trans woman who fought for the inclusion of transgender folks and other marginalized identities that were not being recognized in the mainstream and middle-class gay liberation movement. She formed her own organization alongside fellow trans activist Marsha P. Johnson called STAR, that focused on providing shelter for queer, homeless youth who were not able to access gay-oriented resources due to their gender identity or presentation, and was involved within the Gay Liberation Front efforts to pass protective bills. If you would like to support trans folks in Massachusetts who are in crisis or need financial support, please check out and consider donating to the Trans Emergency Fund. https://transemergencyfund.org Metcon (4 Rounds for reps) With a 3 min clock 12 wall balls 12 dumbbell snatches 12 up downs AMRAP box jumps –2 min rest– With a 3 min clock 12 dumbbell...Read more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (4×2) 85% of your max snatch Snatch Pull (3×3) 105% of your max snatch Back Squat (2×5) 80% of your max back squat Afterbash Romanian DeadLift (RDL) (5×3)Read more