JP CrossFit – WOD Metcon (5 Rounds for reps) 5 rounds of :20 sec on/:40 sec off L-sit hold Rx+: On parallettes (big or small)Accumulate as many seconds in the hold that you can each round. Score is the number of seconds you hold each round. Metcon (AMRAP – Rounds and Reps) With a 12 min clock: Cash in: 26 lengths of double db/kb farmers carry* –1 min rest– with time remaining 2-4-6-8-10-12.. single db clean* single db goblet step up* push ups*Rx: 2×35’s/2×25’s or 2x16kg/2x12kg, 50/35 for single db RX+: 2×50’s/2×35’s or 2x 24kgs/2x16kgsRead more

JP CrossFit – WOD Announcements Sign up for Ayla’s restorative yoga practice, self foot massage, chair massage, and an herbal foot soak on Sunday, April 16th from 3:00pm-5:00pmhttps://docs.google.com/spreadsheets/d/1KP-Cl78Mb7_7zvSFzPOuNIy9zhe0zcBB2rYYeIpjDS8/edit#gid=0 Musclebob Buffpants Vol 2 (AMRAP – Reps) Every :30sec for 20 min 1 squat snatch * *Rx: 95/65 Rx+: 135/95 Score is how many reps you’re able to successfully hitRead more

JP CrossFit – Community Metcon (No Measure) 5 complexes of: 1 pause clean @ low hang 1 power cleanBuild in weight across sets. Pause for two 2sec at the low hang. This is meant to help you dial in position and for coach to be able to help provide you with some solid feedback. Metcon (Weight) With a 10 min clock 34/30 cal row 20 burpee box jumps max power clean Rx: 30″/24″You should aim to have at least 4 min to get in 2-3 attempts of a max power clean. You may have the bar pre-loaded to your first attempt. Score is the weight you lift.Read more

JP CrossFit – WOD Metcon (No Measure) 5 complexes of: 1 pause clean @ low hang 1 power cleanBuild in weight across sets. Pause for two 2sec at the low hang. This is meant to help you dial in position and for coach to be able to help provide you with some solid feedback. Power Clean Metcon (Weight) With a 10 min clock 34/30 cal row 20 burpee box jumps max power clean Rx: 24″/20″You should aim to have at least 4 min to get in 2-3 attempts of a max power clean. You may have the bar pre-loaded to your first attempt. Score is the weight you lift.Read more

JP CrossFit – Community Metcon (Time) Suns Out Time to RUN!! For time Cash in: 800m run 3 rounds of 18 situps 16 db snatches* 14 oh db lunge* 12 toes to bar Cash out 800m run 24min soft cap!! *Rx: 50/35 Rx+60/40Scale runs to take no more than 5 min/run. If doing the full 800, you’re going to want to leave no later than the 19min mark.Read more