JP CrossFit – WOD Announcements Warm-up (No Measure) Fridays during the Open! Be as early as you can! As always, we need to run two heats of the workout per class, so everyone needs to be ready to rock right at the beginning of class. Our goal will be for the first heat to start at the 18 minute mark. If you can be 15 minutes early to start warming yourself up, today is the day to do it. Thanks! Metcon CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15...Read more

JP CrossFit – WOD Announcements Warm-up (No Measure) Tune in tonight at 7:30 for our Announcement of 22.1 and then stick around to see Antmaris and the Juasp throw down! We’ll be livestreaming it on Facebook and Instagram, but you’re welcome to come watch and cheer in person. See you tonight! Register for the Open here: https://games.crossfit.com/ Metcon Metcon (4 Rounds for calories) With a 3:00 clock Round 1 20 weighted step ups* 20 v-ups AMRAP Cal Row –3:00 rest– Round 2 15 step ups* 15 v-ups AMRAP cal row –3:00 rest– Round 3 10 step ups* 10 v-ups AMRAP cal row –3:00rest– Round 4 5 step ups* 5 v-ups AMRAP cal row *Rx:50/35, 24″/20″Read more

JP CrossFit – WOD Sumo Deadlift (moderate 5×3) Metcon (Time) Sara’s Birthday Finisher 10 rounds for time of 2 burpees 4 dumbbell overhead squats* 6 dumbbell swings* 8 min cap! *Rx: 50/35Read more

JP CrossFit – WOD Metcon (Weight) Every 90 seconds, 6 rounds: 2 tempo front squats @ 55×05 second descent 5 second pause 0 second ascent 0 second transition Metcon (Time) 3 rounds For Time : 8 squat cleans* 12 pull ups 8 min cap!!! *Rx: 95/65 **Rx+ 135/95Pop the top and light the fuse on this one!!!Read more

JP CrossFit – WOD Metcon (AMRAP – Reps) EMOM 16 min 1: 10 hang power cleans* min 2: AMRAP hand stand walk min 3: 10 push jerks* min 4: rest *Rx: 105/75 **Rx+: 135/955ft handstand walk = 1 rep. Scale to AMRAP wall walks.Read more