JP CrossFit – WOD Down Bad Crying at the Gym (Time) For Time: 9-7-5 Wall Walks Squat Cleans* *Rx: 225/185/155/125 14 minute time cap!For the weight, think 70-80% of your 1 rep max Squat. These should be heavy and hardRead More

JP CrossFit – WOD Down Bad Crying at the Gym (Time) For Time: 9-7-5 Wall Walks Squat Cleans* *Rx: 225/185/155/125 14 minute time cap!For the weight, think 70-80% of your 1 rep max Squat. These should be heavy and hardRead More

JP CrossFit – WOD Down Bad Crying at the Gym (Time) For Time: 9-7-5 Wall Walks Squat Cleans* *Rx: 185/155/125/105 14 minute time cap!For the weight, think 70-80% of your 1 rep max Squat. These should be heavy and hardRead More

JP CrossFit – WOD Metcon (AMRAP – Reps) 5 Rounds (3 minutes on/1 minute off): With a 3 minute clock: 50 Double Unders 25 Russian Kettlebell Swings AMRAP Ring Dips* — Rest 1 minute between rounds– Rx+: Ring Muscle UpsRead More

JP CrossFit – WOD Metcon (AMRAP – Reps) 5 Rounds (3 minutes on/1 minute off): With a 3 minute clock: 50 Double Unders 25 Russian Kettlebell Swings* AMRAP Ring Dips — Rest 1 minute between rounds– *Rx: 32/24/16 Rx+: Ring Muscle UpsRead More

JP CrossFit – WOD Metcon (5 Rounds for reps) 5 Rounds (3 minutes on/1 minute off): With a 3 minute clock: 50 Double Unders 25 Russian Kettlebell Swings* AMRAP Dips — Rest 1 minute between rounds– *Rx: 32/24/16 Rx+: Ring Muscle UpsRead More

JP CrossFit – WOD Choices! You will only be doing the 1 Rep Max Back Squat if you didn’t do it on Monday. If you did the Back Squat on Monday, you will be doing the 5K Row or 3 mile run either solo or with a partner. You will not be doing both the...Read More

JP CrossFit – WOD Testing 1 Rep Max Back Squat! (No Measure) 1×5 @ 60% 1×3 @ 70% 1×2 @ 80% 1×2 @ 90% 1×1 @ 95% 1×1 @ 103% Feel free to take a few increments more if you feel the jumps are big. However, do skip your current 1 rep max since the...Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 22 In a team of 3: Partner A: 500/400m row or 14-20 cal bike, or 400m run Partner B: AMRAP 10 DB hang clean and jerks 20 russian twists 30 lateral hops Partner C: restRead More

JP CrossFit – WOD Week Preview Monday: Squat Low Volume Stimulus: Lift Tuesday: Squat or Monostructural, Horizontal Pull Low Volume or High Volume Stimulus: Lift or Grinder Wednesday: Monostructural, Hinge, Overhead Pull High Volume Stimulus: Threshold Thursday: Hinge, Overhead Press, Squat Low Volume Stimulus : Threshold Friday: Overhead Pull, Hinge, Horizontal Push, Squat Medium Volume...Read More