JP CrossFit – WOD Metcon (No Measure) EMOM 7 4-6 pistol squats/ hard progressions Rx+: weighted pistol squats Metcon (Time) For Time with a partner, i-go-you-go 60 cal row 60 deadlifts* 60 v-ups 60 box jump overs 16 min cap! Rx: 155/125, 24″/20″ Rx+ Cal bike, 185/155, GHD situpRead more

JP CrossFit – WOD Back Squat (Heavy 5×3) Each set should be challenging/uncomfortable Metcon (Time) For Time 50 DB hang clean and jerks –every time you put the db down, 7 burpees– Rx: 50/35 Rx+ 70/50*note you may only rest in the front rack,hang or overhead position. You cannot back rack the db or place the db to chill on your shoulder. These count as breaks. Pick a weight you think you can get this done in about 2-3 sets.Read more

JP CrossFit – WOD Announcements Sign up for Memorial day Murph!https://docs.google.com/spreadsheets/d/1FbIqArKhqUv6jO4fNSqLTPwSL6DtoaOapnLtxnP23CM/edit#gid=0 A little something for everyone (AMRAP – Rounds and Reps) AMRAP 30 800m run 3 power cleans Rx: 70-79%, or moderate/chainable Rx+ 80-90% or heavy/singlesThe run volume here is high (around 2-3miles). If you haven’t been running recently, alternate each round with running and rowing and consider cutting down the run to 600m. We’re looking to get around 4-5 rounds here. Power CleanRead more

JP CrossFit – WOD Metcon (No Measure) EMOM 7 2 tempo pull ups 1rep = 5 sec ascent 3 sec hold 5 sec descent Rx+: Weighted Metcon (Time) 7 rounds for time: 20 double unders 20 wall balls* 20 double unders –1min rest between rounds– 18min cap!!! *Rx: 20/14, 10’/9′ Rx+: unbroken wall balls 🙂Try to hold the same pace for each round. Perhaps pick a lighter than usual wall ball so that you can get a minimum of sets of 10. You must take the 1 min rest after each round so hit each round hard!Read more

JP CrossFit – Community Announcements We just dropped our JPCF Pride collection. Get your wardrobe ready for June! https://forms.gle/bjMATn2bfC5foyvx7 Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 25: Partner 1: 200m run Partner 2: 15 sit ups 10 wall balls 5 burpees Partner 3: Active restPartners rotate at the end of each run. Active rest options: Dead hang Active squat Plank hold Handstand hold Score = rounds and reps of the AMRAPRead more