JP CrossFit – Community Metcon Metcon (Time) For time: 800m run 1 round 600m run 2 rounds 400m run 3 rounds 200m run 4 rounds 26 minute time cap! One round: 10 box jumps 8 air squats 6 push ups Rx+: 10 tall box jumps 8 pistols 6 handstand push upsRead more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25: Teams of 3 Player 1: 300m run Player 2: AMRAP 10 burpees 20 clean and jerks 30 backstep lunges 40 shoulder taps 50 lateral hops Player 3: Active squat holdPlayer 1 runs while Player 2 aMRAPs and Player 3 squats. When the runner returns, they pick up on the AMRAP where P2 left off. P2 becomes the squatter and P3 becomes the runner.Read more

JP CrossFit – WOD Weightlifting Metcon (No Measure) E2MOM 10: 3 front squats Front Squat (From the EMOM) Metcon Red Rover (Time) 15 rounds: 4 toes to bar 6 wall balls* *Rx = 20/14Wall balls must be performed against the grey wall for Rx!Read more

JP CrossFit – Olympic Weightlifting Come over to my house Sunday afternoon, 2pm-4pm, to watch the olympics! Weightlifting Hang Clean (6×2) Low hang cleans – bar below the knee, plates just a few inches above the floor. Start at 75% of your clean and work up to 85%. Weightlifting Split Jerk (6×2) start at 75% of your jerk and work up to 85% Weightlifting Back Squat (8-6-4-2-AMRAP) 5 sets: 1) 8 reps @65% 2) 6 reps @75% 3) 4 reps @85% 4) 2 reps @90% 5) Max reps @85% This is optional after-class strength work.Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 12 kettlebell swings* 25′ weighted walking lunge* 9 up downs 25′ weighted walking lunge* *Rx = 24kg/ 16kg Weightlifting Deadlift (Find a heavy 3×2!)Read more