JP CrossFit – WOD Weightlifting Shoulder Press (Find a heavy 3!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 15 deadlifts* 10 burpees 5 wall walks at the 10:00 and 5:00: 50 sit ups *Rx = 135/95 Rx+ = 185/125Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20, with a partner: Player 1: 500m row Player 2: 20 box jump overs* 20 toes to bar 20 step ups* 20 push ups *Rx = 24″/20″Player 1 rows while Player 2 works. Switch when Player 1 finishes 500m. Score is rounds and reps, as well as total distance rowed. Metcon (Distance) Total distance rowedRead more

JP CrossFit – WOD Announcements Warm-up (No Measure) It’s time to register for the Open! https://games.crossfit.com Metcon Metcon (Time) For time: 60 double unders 30 air squats 15 snatches (95/65) 60 double unders 30 air squats 12 snatches (115/85) 60 double unders 30 air squats 9 snatches (135/95) 60 double unders 30 air squats 6 snatches (155/105) 15 minute time cap!Read more

JP CrossFit – WOD Weightlifting Power Clean (Find a heavy triple, drop from the top!) Metcon CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, 185#/125# Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.Read more

JP CrossFit – WOD Announcements Warm-up (No Measure) Handstand workout has been rescheduled for this Saturday, 2/12 @ 11am. Powerlifting will meet at 1:00. We can no longer park against the building. Please park in the two lanes closest to the fence only. Metcon Metcon (Time) For time: 30-20-10 Wall balls* 40′ dumbbell bear crawl* *Rx = 20/14, 2×50/35 6 minute time cap! Weightlifting Front Squat (Find a single heavy!)Read more