JP CrossFit – WOD Announcement Sorry it looks like we’re doing a ton of workouts but we’re not! You get to choose between the run version and the row version. There is an Rx+ option for the run and not for the row. There are multiple inputs in case you don’t have previous histories for the run and or if you crush your run and clean. You must run Swiftie (Weight) Rx: 1 mile run Max clean 16 min Cap! Rx+ 2 mile run Max clean 21 min cap!Make sure to write down whether you power cleaned or squat cleaned. Below are multiple inputs you can add in case you crush your run or clean! You must row Swiftie (Weight) 2k row max clean 15 min cap! 1-Mile Run (Time) Max Effort 1-Mile Run 2-Mile run (Time) Power Clean (putting this here in case you PR) Squat CleanRead more

JP CrossFit – WOD Metcon (No Measure) Handstand walk skill practice time: For athletes with Handstand walk: -max distance unbroken hsw (5ft increments) -hsw turning practice -hsw plate obstacle walk For athletes without HSW yet -box around the worlds (5 reps) -5×10 shoulder taps -10x kick ups Max Distance Handstand Walk Every 5ft unbroken counts. Reps = feet traversed. Once you complete 25ft you have two options: turn around and do it again for distance, or start including obstacles. Metcon (Time) 5 rounds of 10 thrusters* 2 wall walks Rx: 95/65 Rx+: 3 wall walks 10 min cap!Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) 25 min AMRAP: 30 kettlebell swings 20 backstep lunges 10 push ups X Choose for X: 500m row 400m run 80 double unders 1 mile assault bike 1.6K echo bike Rx = 16kg/12kg Rx+ = 24kg/16kg, HSPUYou must do each cardio element at least once (except the bike, do that if you can)Read more

JP CrossFit – Community Metcon (Time) 3 Rounds for time of 300m run at moderate pace 30 air squats 20 lunges 10 burpees 300m as fast as you canMake sure to do a warm up run and warm up all the movements before you start!Read more

JP CrossFit – WOD Bat Wings (AMRAP – Rounds) Every :30 seconds, 40 rounds: 2 power cleans* 1 push jerk* 10 double unders *Rx = 95/65 Rx+ = 135/95Score is TOTAL ROUNDS SUCCESSFULLY COMPLETED, with a max possible score of 40. If you get the 3 barbell reps and 10 double unders done in 30 sec, you get credit for that round. Pro tip: keep track of the rounds you don’t complete, not the rounds you do. Can you make it to 40 rounds?Read more