JP CrossFit – WOD Announcements Registration for How to get a Kipping Pullup is now officially open on Wodify! (limit 12 athletes) When? Sat, July 9th Time? 12:30-1:30pm What? Class 1: How to get a Kipping Pullup! Prerequisites: Full range of motion pullup and 3 second hold w/ chin over bar, each with band assistance (2″ band); and 10 second hang on a gymnastic bar without assistance Metcon Metcon (4 Rounds for reps) 3:00 on, 2:00 off: Round 1: 15 toes to bar 15 bar over burpees AMRAP front squats* Round 2: 15 bar over burpees 15 front squats* AMRAP toes to bar Round 3: 15 front squats* 15 toes to bar AMRAP bar over burpees Round 4: AMRAP X *Rx = 95/65 Rx+ = 135/95 X = you’ll find out during your last rest 🙂Read more

JP CrossFit – WOD Metcon Metcon (12 Rounds for reps) EHOH (every hour on the hour): AMRAP potato salad AMRAP hot dogs With time remaining: AMRAP fireworksRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a partner AMRAP 17 200m partner wall ball run 30 lateral wall balls 30 situps 30 push ups 30 thurstersRead more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (HS, 3×1) Find a heavy single, then do three back off singles at 90% of that HS Clean and Jerk (2×1) 85-90% of your max C&J Front Squat (3×2) 90% of your estimated max front squat Afterbash Squat Jump: 3×3 at 20% of your max back squatRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a partner AMRAP 17: Partner 1: Cardio! Partner 2: 30 lateral wall balls 30 situps 30 push ups 30 dumbbell thrustersCardio options: 200m run 250m row .6 mile bike 250m ski 20 burpeesRead more