JP CrossFit – Community Metcon (3 Rounds for reps) Fight Gone Bad Style Min 1: AMRAP wall balls* Min 2: AMRAP step ups Min 3: AMRAP dumbbell snatches* Min 4: AMRAP dumbbell plank drags Min 5: AMRAP dumbbell squat cleans Min 6: rest Rx+: 30/20, 70/50Read more

JP CrossFit – Community Metcon (5 Rounds for reps) 3:00 on, 1:00 off for 5 rounds 300m run With time remaining AMRAP : 20 lateral hops 10 lunges 10 up downs 10 russian twists Rx+: Weighted lungesKeep track of rounds and reps for each round.Read more

JP CrossFit – WOD Metcon (Time) For Time 1250/1000m row cash in 4 rounds of : 10 push ups 12 goblet squats 14 russian Kettlebell swings 1250/1000m row cash out 🙂 20 min time cap!! *RX: 16kg/12kg *RX+: 24kg/16kg, Plyo Push Ups 2x 25’s ()Read more

JP CrossFit – Olympic Weightlifting Welcome back, Swole Patrol – I hope your Thanksgiving was full of warmth, laughter, and protein! Weightlifting Clean complex (7×1) Paused Clean Pull + Paused Clean + Jerk. Start at 80% and work up to 85% of your max clean. Front Squat (4RM) Take 12 minutes to find your 4-rep max. Front Squat (1×6) at 85% of your 4RM Afterbash This is optional strength work for after class Push Press (4RM) Focus on a vertical dip and drive – keep that chest up and your weight in your whole foot!Read more

JP CrossFit – WOD Weightlifting Metcon (Weight) E90 sec for 7 rounds 1 push jerkBuild to a max push Jerk within the E90 seconds. Your score is the max weight you successfully lifted Push Jerk (1×1) Metcon (Weight) E90 for 7 rounds 1 split jerkBuild to a max split jerk within the E90 second for a heavy single. Your score is max weight you successfully lifted Split Jerk (1×1) Crash and Burn IV (Time) 15 rounds: 4 hollow body rocks 4 v-ups 6 minute time cap!Read more