JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20: 3 clean and jerks* 6 handstand push ups 9 wall balls* *Rx: 115/80, 20/14 Rx+: 155/105All movements should be relatively unbroken except for the clean and jerks, which should be heavy singles. Shoot for 9-12 rounds.Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 30 transverse wall balls* 30 medball sit ups* 20 double dumbbell shoulder to overhead* 20 weighted step ups* At some point in the workout, you must complete 500m on the ski erg! *Rx = 20/14, 2×35/2×20Read more

JP CrossFit – Community Metcon Metcon (Time) For time: 300m run 30 burpees 30 jump lunges 30 jump squats 300m run 30 burpees 30 lunges 30 air squats 300m run Rx+ = jump movements lastRead more

JP CrossFit – Olympic Weightlifting Sign up for our All Hallows Eve Weightlifting Spooktacular! https://forms.gle/zeyVZRYykR5Y2eYh9 Weightlifting Clean complex (6×2) Clean + Front Squat + Jerk Start at 70% of your Clean & Jerk and work your way up to 80% over the course of your six sets. Power Snatch (6×1-2) Sets 1-2) Doubles at 75% Sets 3-4) Doubles at 80% Sets 5-6) Singles at 85% Percentages based on your heaviest power snatch. Afterbash Alternate sets between the two exercises, taking about a minute of rest after each set. In other words, do a set of 2 front squats, then rest, then a set of 2 push presses, then rest, etc. This is optional strength work for after class. Front Squat (5×2) Start at 85% of your max front squat and work up to 90%. Push Press (5×2) Start at 85% of your max push press and work up to 90%Read more

JP CrossFit – WOD Metcon Cindy Full of Grace (Time) 3 cycles, for time: 3 rounds of Cindy 10 clean and jerks* *Rx = 135/95 Cindy: 5 pull ups 10 push ups 15 air squatsRead more