JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24: Teams of 3: 15 synchro push ups 18 synchro lunges 21 synchro sit ups After each round, each partner rows 250m, one at a time. A medball is held overhead by another partner. Third partner rests. At the 24:00, synchro high fivesRead more

JP CrossFit – WOD 1000M Ski Erg (Time) 1000m Seated Ski Erg (Time)Read more

JP CrossFit – Community Metcon Metcon (5 Rounds for reps) 5 rounds: With a 3:00 clock 300m run 12 swings AMRAP squat — rest 1:00 — 1st round: air squats 2nd round: goblet squats 3rd round: squat jumps 4th round: squat cleans 5th round: thrustersRead more

JP CrossFit – Olympic Weightlifting The gym will be closed next Fri, 11/26, so check out the home workout we have for you! https://docs.google.com/document/d/1lNqkkDWqfzBFOOnmfNGn5U0Q9RMAikUW7youtvy-2TE/edit?usp=sharing Weightlifting Snatch (12×1) At 85% of your max snatch. Consistency consistency consistency! Back Squat Set 1: 10 reps 65% Set 2: 5 reps at 70% Set 3: 5 reps at 72.5% Set 4: 5 reps at 75% Set 5: 4 reps at 85% Set 6: 10 reps at 70% Afterbash This is optional strength work for after class. Dumbbell Bench Press (3×10) Pick a weight that leaves you with 2 reps in the tank. Dumbbell Row (3×10) Pick a weight that leaves you with 2 reps in the tank. These two exercises should be done as super sets, i.e. Press-Row-Rest-RepeatRead more

JP CrossFit – WOD Weightlifting Power Snatch (Find a moderately heavy 5 rep, drop from the top) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8: 4 burpee box jumps 5 power snatches* *Rx = 95/65 Rx+ = 135/95Read more