JP CrossFit – WOD Metcon (Time) With a partner I-go-you-go Cash in: 2000m row then Partitioned how you like: 175 Russian swings * 150 goblet squats* 125 push ups 100 v-ups *Rx: 16kg/12kg **RX+: 24kg/16kg 28 min time cap!!Read more

JP CrossFit – Community Metcon (5 Rounds for time) 5 Rounds of : With a 4:00min clock 25/20 cal row 12 wall balls 12 dumbbell snatches max plank with time remaining –1 min rest between rounds–You’re done once you’ve broken in your plank.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 Player 1: 300m run Player 2: AMRAP 10 goblet squats 10 weighted lunges 10 power cleans Player 3: Rest Rx+: weighted vest 20/14 Unweighted version 10 squat jumps 10 jump lunges 10 push upsRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) With a 10 min clock 2-4-6-8-10… Snatches* 1-2-3-4-5… Bar muscle up *Rx:95/65 **RX+: 135/ 95Read more

JP CrossFit – Olympic Weightlifting All aboard the train to Gainztown! We’ll be focusing on strength building for this 7-week cycle – we might as well put those holiday calories to use and get freakishly strong along the way! https://docs.google.com/document/d/1lNqkkDWqfzBFOOnmfNGn5U0Q9RMAikUW7youtvy-2TE/edit?usp=sharing Weightlifting Clean and Jerk (16×1) All reps at 75% of your max clean and jerk. Front Squat (5RM) 12 minutes to find a 5RM. Take a few warm-up sets, starting a little heavier than the C&J’s you just did, and aim to make your 5RM attempt(s) toward the end of the 12 minutes. Front Squat (1×8) one set at 85% of your 5RM Afterbash This is optional after-class strength work. Push Press (8RM) Focus on a vertical dip and drive – no dropping the chest and shifting onto the toes at the bottom of the dip!Read more