JP CrossFit – WOD Metcon (5 Rounds for reps) 2:00 on/2:00 off for 5 rounds: 50 double unders 10 toes to bar In the time remaining: AMRAP Clean and Jerks Rx: 135/105/95/75Dubs should take 50 seconds or less Toes to Bar should take 30 seconds Which leaves you 30 seconds for the Clean and Jerks after transitions!Read more

JP CrossFit – WOD Metcon (5 Rounds for reps) 2:00 on/2:00 off for 5 rounds: 50 double unders 10 toes to bar In the time remaining: AMRAP Clean and Jerks Rx: 135/105/95/75Dubs should take 50 seconds or less Toes to Bar should take 30 seconds Which leaves you 30 seconds for the Clean and Jerks after transitions!Read more

JP CrossFit – WOD Metcon (5 Rounds for reps) 2:00 on/2:00 off for 5 rounds: 50 double unders 10 toes to bar In the time remaining: AMRAP Clean and Jerks Rx: 135/105/95/75Dubs should take 50 seconds or less Toes to Bar should take 30 seconds Which leaves you 30 seconds for the Clean and Jerks after transitions!Read more

JP CrossFit – Olympic Weightlifting On Ramp Snatch Balance (3×3) Team Training Hang Snatch (3x(2+1) @67-72%) 2 Hang Power Snatch (above knee) + 1 Dip Snatch Clean and Jerk (6x(1+1) @72-80%) 1 no hook no foot clean + 1 jerk Tempo Front Squat (4×4 @59+%) five seconds down, one in the holeRead more

Announcements Please join us for Coach Isaac’s farewell party at 6:30p, immediately after his last class on Friday January 17! We will be cancelling the 6:30p class on Thursday January 16 so that we can have a coaching staff meeting. Phoenix Cup teams have been announced! If you aren’t on a team and believe that you registered, please let Ari know. Starting Friday January 24, we will be adding a 4:30p and 5:30p WOD class on Friday nights. We are determining what form our Weightlifting classes will take going forward, and will have news about that soon. JP CrossFit – WOD Metcon (5 Rounds for reps) Every 90 seconds for 5 rounds: 3-5 dips Rx+: Weighted dips Metcon (4 Rounds for reps) 3:00 on/1:00 off for 4 rounds: 400m run AMRAP double dumbbell box step ups* *Rx: 2×50/2×35/2×25Read more