JP CrossFit – WOD Metcon (Time) 2024 Quarterfinals WOD 2 3 rounds for time of: 50 wall-ball shots* 50 lateral burpee box jump-overs *RX: 20/14, 10″/9″, 24’/20′ Time cap: 20 minutesNote: you do not have to do a lateral burpee or a lateral box jump over (confusing I know).Read More

JP CrossFit – WOD Stimulus Pacer Metcon (Time) 21-18-15-12-9-6-3 burpees 20ft handstand walk 15min cap! Rx+: 30 ft handstand walk **Sub 2-3 wall walks for hswScale walks to take no more than a min per round. Great day for wrist wraps!Read More

JP CrossFit – WOD Stimulus Threshold Metcon (5 Rounds for reps) 5 rounds, with a 3 min clock 50 double unders 25 russian swings AMRAP RMU –1 min rest–scale dubs to 1 min or less, sings to 1 min or less. You should have at minimum 1 min to do the RMU/dips.Read More

JP CrossFit – WOD Quarter finals WOD 1 (4 Rounds for reps) 4 rounds of Min 1: AMRAP snatches* Min 2: AMRAP cal row Min 3: amrap double db box step ups Min 4: Rest *Rx: 135 /105/ 85 /65, 2x 50 / 35 /25/20, 20′ box height only*If you’re competing in quarterfinals you must...Read More

JP CrossFit – WOD Stimulus Threshold Metcon (Time) With a 20 min clock, teams of 2, 3 rounds 400m joint partner run 20 power cleans with time remaining AMRAP 10 bar over burpees 10 deadlifts Rx: 185/155/125/105Partition cleans however you like. These should be heavy singles. Both partners run together, scale run up or down...Read More

JP CrossFit – WOD Stimulus Threshold Metcon (AMRAP – Rounds and Reps) With a 20 min clock, teams of 2, 3 rounds 400m joint partner run 20 power cleans with time remaining AMRAP 10 bar over burpees 10 deadlifts Rx: 185/155/125/105Partition cleans however you like. These should be heavy singles. Both partners run together, scale...Read More

JP CrossFit – WOD Back Rack Split Squats (Moderate 5×3/ per leg) 3 reps on one leg, then 3 reps on the other and then re-reack. Metcon (No Measure) EMOM 6 2-5 strict toes to barNO SWING AT ALL. Try for a straight legged variation if possible. Control on the way down as wellRead More

JP CrossFit – WOD Stimulus Lift Back Rack Split Squats (Moderate 5×3/ per leg) 3 reps on one leg, then 3 reps on the other and then re-reack. Metcon (No Measure) EMOM 6 2-5 strict toes to barNO SWING AT ALL. Try for a straight legged variation if possible. Control on the way down as...Read More

JP CrossFit – WOD Metcon (Time) For Time 300/250m row 200m run 30 thrusters (75/65/55/45) –3 min rest– 300/250m row 200m run 20 thrusters (95/75/65/55) –3 min rest– 300/250m row 200m run 10 thrusters (115/105/85/75) 22 min cap!Read More

JP CrossFit – WOD Stimulus Threshold/Pacer Metcon (Time) For Time 300/250m row 200m run 30 thrusters (75/65/55/45) –3 min rest– 300/250m row 200m run 20 thrusters (95/75/65/55) –3 min rest– 300/250m row 200m run 10 thrusters (115/105/85/75) 22 min cap!Read More