JP CrossFit – WOD Metcon (5 Rounds for reps) 2:00 on/ 1:00 off for 5 rounds 60 single-unders 10 single arm russian kb swings with the right arm 10 single arm russian kb swings with the left arm AMRAP dipsRead More

JP CrossFit – WOD Stimulus Threshold Metcon (5 Rounds for reps) 2:00 on/ 1:00 off for 5 rounds 60 single-unders 10 single arm db snatches right 10 single arm db snatches left AMRAP dipsPick a weight you can do db snatches unbroken. Any style of single unders go (e.g. skips, single legged, double legged).Read More

JP CrossFit – WOD Stimulus Pacer/threshold Row, Row, Row Your Boat! (Time) For time with a partner Rx: 2000m row –2min rest– 1500m row –2 min rest– 1000m row –2 min rest– 500m row Rx+ 120 cal –2 min rest– 90 cal –2 min rest– 60 cal –2 min rest– 30 cal 34 min cap...Read More

JP CrossFit – WOD Row, Row, Row Your Boat! (Time) For time with a partner Rx: 2000m row –2min rest– 1500m row –2 min rest– 1000m row –2 min rest– 500m row Rx+ 120 cal –2 min rest– 90 cal –2 min rest– 60 cal –2 min rest– 30 cal 34 min cap ! Note:...Read More

JP CrossFit – WOD Stimulus Threshold Overhead Squat (1×3) From the rack Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Overhead squat* Toes to bar *Rx: 95/85/65/55 11 min cap!!Squats are meant to be fast and unbrokenRead More

JP CrossFit – WOD Overhead Squat (1×3) From the rack Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Overhead squat* Toes to bar *Rx: 95/85/65/55 11 min cap!!Squats are meant to be fast and unbrokenRead More

JP CrossFit – WOD Overhead Squat From the rack Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Overhead squat toes to bar Rx: 95/85/65/55 11 min cap!!squats are meant to be fast and unbrokenRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 30 pushups 30 situps 30 air squats After each round choose 1- 200m run 250m row 250m ski 20 cal bike 18 burpees 60 double undersRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 30 pushups 30 situps 30 air squats After each round choose 1 of the following: 200m run 250m row 250m ski 20 cal bike 18 burpees 60 double undersRead More

JP CrossFit – Community Aerobic Capacity Week 3 Day 3 (Time) 3 miles easy pace with 8x 30 sec surges within the 3 milesRead More