JP CrossFit – WOD Weightlifting Push Press (Find a moderate 5 rep!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 200m run or 250m row 10 thrusters* 10 burpees *Rx = 75/55 Rx+ = 95/65Run/row counts as 2 reps. Starting it is 1, finishing it is the second.Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 100-80-60-40-20 Double unders 20 weighted lunges* 4 bar muscle ups *Rx = 50/35 18 minute time cap!Read more

JP CrossFit – WOD Announcements Warm-up (No Measure) Our Thursday Night Throwdowns are set! Week 1: Juan vs Amaris Week 2: Marcy vs Neil Week 3: Cristey vs Ashley vs Jasmine vs Allie M I swear I didn’t set out to have it be a bunch of couples duking it out but it just happened that way and I’m here for it. Register here: https://games.crossfit.com/ Weightlifting Back Squat (Find a moderate to heavy 3×5!) Metcon (Time) For time: 21-21-15-15-9-9 Air squats Sit ups Up downs 12 minute cap!Read more

JP CrossFit – WOD Announcements Warm-up (No Measure) The Open starts next Thursday! Register here: https://games.crossfit.com/ We also need volunteers for Thursday Night Throwdowns! Find a friend/enemy you want to go head to head with and let us know the Thursday you want. In return you get photoshopped by Tim! UPDATE: All the dates are taken! Weightlifting Snatch Balance (Find a moderate 3!) As always with snatch balance, this is about how well you move the bar, not how much the bar weighs! Metcon (No Measure) EMOM 8: 4 snatchesThis is entirely to put into practice what you just learned doing the snatch balance. Do not exceed 65% of your 1RM power snatch. Metcon Metcon (No Measure) Tabata! Push ups Ring rows8 rounds per movement, 20 seconds on, 10 seconds off.Read more

JP CrossFit – Community Warm-up (No Measure) Black History Month Athlete Spotlight: CJ Cummings CJ is known for his use of the clean and SQUAT JERK (what!!?!?!). Cummings is a pan American champion and 4x Junior world Champion. Check out some of CJ’s lifts here: https://www.youtube.com/watch?v=2BWHTMmszhg Metcon Metcon (Time) With a partner: 5 rounds 200m row 4 rounds 400m row 3 rounds 600m row 2 rounds 800m row 1 round: 6 synchro box jumps* 6 synchro swings* 6 synchro goblet squats* *Rx = 24″/20″, 16kg/12kg Rx+ = 30″/24″, 24kg/16kg 26 min time cap!Partners split the row evenly, one rowing while the other rests. The rounds of work must be completed together.Read more