JP CrossFit – WOD Front Squat (Find a heavy double) Fran is tomorrow. Choose wisely. Squat Fundamentals (AMRAP – Rounds and Reps) As Many Rounds As Possible (AMRAP) in 10 minutes 10 Wallballs 25 Double UndersRead more

JP CrossFit – WOD Power Clean (Find a heavy double, drop from the top and reset) Metcon (Time) 5 rounds 6 Cleans 4 Wall Walks 10 Toes to Bar Rx: 135/95 Rx+: 155/110 Scale to 3 Wall Walks as needed 16 minute capRead more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) With a partner: AMRAP 24: 200m run 20 synchro sit ups 20 synchro kettlebell swings A: 18 air squats 12 burpees B: 18 Russian twists 12 push upsPartners run together and do the synchro work together, and then one does A and the other does B, alternating A and B every round. Athletes can’t leave the room til both have finished their individual work.Read more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (3×1) 3×1 at 85% of your snatch pr Clean and Jerk (3×1) 3×1 at 85% of your CJ PR Back Squat (3×3) 3×3 at 75% of your estimated max back squat Afterbash 3×3 straight-legged box jumpRead more

JP CrossFit – Community Metcon Metcon (Time) For time: 300m run 30 air squats 30 burpees 6 minute cap! At the 8:00 mark: Track Lunge (Time) For time: 300m walking lunges* *Rx+: backstep lungeRead more