JP CrossFit – WOD Metcon Metcon (Time) For time: 21-15-9 Wall balls* Deadlifts* — rest 2 minutes — 21-15-9 Sit ups Front rack lunges* — rest 2 minutes — 21-15-9 Air squats Shoulder to overhead* — rest 2 minutes — 21-15-9 V-ups Bar over burpees *Rx = 95/65, 20/14 Rx+ = 115/85 26 minute cap!Read more

JP CrossFit – WOD Weightlifting Power Clean (Find a heavy triple, touch and go) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsshould be a 10-13 minute thing. 14 minute soft cap, 15 minute hard!Read more

JP CrossFit – Community Metcon (Time) With a partner I go-you go 1000m row 100 wall balls 100 situps 100 air squats 100 push ups 100 lunges 100 kb swings 32 min time cap!!!!Read more

JP CrossFit – Community Metcon (5 Rounds for time) Summer Track Workout! E3MOM for 5 rounds Max effort 300m run Non running version : E3MOM for 5 rounds 14 squat jumps 13 updowns 12 jumping lungesScale run distance to take 1:30 or less. Aim to have at least a minute of rest between rounds. Bring a watch and try to stay within 3 seconds of your first round! Score is your time for each roundRead more

JP CrossFit – WOD Announcements “Facts about the Greenland Shark: -The average lifespand is 250-500 years of age mostly due to their slow metabolism -they reside in arctic and subarctic waters (the only shark known to do so) -their meat and skin is toxic to humans -most of them are blind and they don’t attack humans BOOM SHARK WEEK BABY’-Coach Ashley Greenland Shark (Time) For time: 800m run 30 snatches* 800m run 30 snatches* 800m run 30 snatches* 30 min Cap!! *Rx: 55/45, 75/55, 95/65 Rx+: 75/55, 95/65, 105/75Scale runs to take 4-5 min max. 1st weight-= sets of 5-10 chained reps. 2nd set= sets of 3-5 chained reps. Last set = sets of 1-3 chained repsRead more