JP CrossFit – WOD Weightlifting Split Jerk (Find a heavy 1×1 from the rack.) Metcon Metcon (Time) For Time: 1-2-3-4-3-2-1 wall walks 3-6-9-12-9-6-3 box jumps* 8 min cap! *Rx: 30″/24″/20″If you have solid wall walks, go for a tall box jump!Read More

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM for 5 rounds Min 1: 14/12 cal row Min 2: 16 dumbbell snatches* Min 3: AMRAP strict pull-ups Min 4: rest *Rx: 60/50/40/35Scale the row to take :45 when fresh Snatches should be challenging but unbroken through the first few rounds. Aim for a strict...Read More

JP CrossFit – WOD Deadlift Program: Week 3 Deadlift (Build to a 1×2 at 85-90% of your 1RM) Back off Sets (Weight) Every 2:30 for 6 rounds 3 deadlifts at 70-75% of your 1 RMRead More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 5 -10-15-20… Wall Balls* 15-30-45-60… Double Unders *Rx: 20/14 Continue adding 5 wall balls and 15 double unders each round.Goal is to finish 5-7+ rounds! Finisher Metcon (No Measure) 4 sets: :20 med-ball Russian twist :10 rest :20 flutter kicks :10 restRead More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 5 -10-15-20… Wall Balls* 15-30-45-60… Double Unders *Rx: 20/14 Continue adding 5 wall balls and 15 double unders each round.Goal is to finish 3-5+ rounds! Finisher Metcon (No Measure) 4 sets: :20 med-ball Russian twist :10 rest :20 flutter kicks :10 restRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a Partner, i-go-you-go AMRAP 30 400m run/500m row/20 cal bike* 40 push ups 40 db thrusters 40 v-ups 40 box jump overs 40 russian twists *accumulate distances i-go-you-go styleCan you get two rounds?!?!?!Read More

JP CrossFit – WOD Weekly Preview Monday Overhead Press, Squat, Monostructural, Core Medium Volume, Light Weight Stimulus: Sprint Tuesday Hinge Low Volume, Heavy Weight Stimulus: Lift Wednesday Monostructural, Hinge, Overhead Press, Overhead Pull Medium Volume, Light Weight Stimulus: Threshold Thursday Overhead Press, Hinge, Core, Low Volume, Heavy Weight Stimulus: Lift/Sprint Friday Hinge, Horizontal Push, Squat,...Read More

JP CrossFit – WOD Stimulus Grinder Jasmine’s Parting Gift 🙂 (AMRAP – Rounds and Reps) AMRAP 30 800m run 3 rounds of 3 hard pulls 3 squat snatches Rx: 135/115/95/75Aim for around 3 rounds +- half a round. These snatches should be heavy enough to need to be singles. run should take about 4:30 or...Read More

JP CrossFit – WOD Stimulus Grinder Jasmine’s Parting Gift: I’m excited for your fitness 🙂 (AMRAP – Rounds and Reps) AMRAP 30 800m run 3 rounds of 3 hard pulls 3 squat snatches Rx: 135/115/95/75Aim for around 3 rounds +- half a round. These snatches should be heavy enough to need to be singles. run...Read More

JP CrossFit – WOD Stimulus Threshold Metcon (6 Rounds for time) 6 rounds of 2:00on/2:00 off 300/250m row 60 dubsRow needs to take 1 min or less so you gotta hustle to buy yourself time to get all the dubs in (if you dare!)! Score is the time it takes you to complete a round.Read More