JP CrossFit – WOD Weightlifting Squat Snatch (Find a heavy single!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6: 1-2-3-4-5… etc Push ups Every each set: 5 box jumps* *Rx = 24″/20″Score is rounds + reps. So if you finish 6 push ups in the round of 8, your score is 7 +6. If you finish 2 box jumps in the round of 8, your score is 7 + 10.Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Reps) AMRAP 20: Teams of 2: Player 1: 400m run Player 2: 14 weighted lunges* 14 kettlebell swings* AMRAP wall balls* *Rx = 20/14, 16kg/12kg **Rx+ = 30/20, 24kg/16kgPlayer 1 runs while Player 2 works. Wall ball until Player 1 returns, at which point you switch. Player 2 now runs and Player 1 does their lunges, kb swings and wall balls. Score is total wall balls accumulated as a team.Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16: 600m run 50 lateral hops 40 air squats 30 up downsLooks like rain but we’ll still be out there. Dress appropriately!Read more

JP CrossFit – WOD Gymnastics Weighted Pull-ups (3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 12 dumbbell deadlift, R side* 12 dumbbell hang clean and jerk, R side* 4 burpee box jump overs* 12 dumbbell deadlift, L side* 12 dumbbell hang clean and jerk, L side* 4 burpee box jump overs* At the 10:00 and 5:00: 16 ​strict pull ups *Rx = 50/35, 24″/20″Read more

JP CrossFit – Olympic Weightlifting Warm-up Our goal today is consistency! We want perfect positioning on every single rep. Weightlifting Snatch (5×2, 80-85%) Weightlifting Clean and Jerk (5×1, 80-90%) Weightlifting Enderton Front Squat Complex 1 FS, 3 sec pause at bottom 1 FS, double bounce 1 FSOptional after-class strength work: 15 minutes to find a 1RMRead more