JP CrossFit – WOD Metcon (Time) 400m run 4 rounds of 5 double db squats 5 strict pull ups 400m run 3 rounds of 5 double db squats 5 strict pull ups 400m run 2 rounds of 5 double db squats 5 strict pull ups 400m run 1 rounds of 5 double db squats 5...Read More
JP CrossFit – WOD Metcon (Weight) Every 90 seconds for 7 rounds: Split Jerk 1×2Build across sets up to a heavy 1×2. Split Jerk (Heavy 1×2 ) Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Push-ups Russian kettlebell swings* *Rx: 32kg/24kg/16kg 8 min cap!Read More
JP CrossFit – WOD Metcon (Weight) E90 sec for 7 rounds (build accross sets to a heavy 1×2) Split Jerk (1×2 ) Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 push ups russian kb swings Rx: 32kg/24kg/16kg 8 min cap!Read More
JP CrossFit – WOD Stimulus Lift Announcement Next week is 1RM back squat test on both Mon and Tues. Just like week 1, we will program a floater wod for folks to do on Tues if they were here on Mon! Good luck y’all! Back Squat 2×2 @ 85-100% Front Squat (3×4 ) 3×4 @...Read More
Announcements -Reminder! JPCF field day extravaganza is this Sunday from 10:00am-12:00pm @ Parkman Playground off of Wachusett street. Join us for a morning of fun in the sun. We will have basketball/ball-sport games to play, races of sorts, and general merriment! There’s a neat little playground for kids and a little water park as well...Read More
Announcements -Reminder! JPCF field day extravaganza is this Sunday from 10:00am-12:00pm @ Parkman Playground off of Wachusett street. Join us for a morning of fun in the sun. We will have basketball/ball-sport games to play, races of sorts, and general merriment! There’s a neat little playground for kids and a little water park as well...Read More
JP CrossFit – Community Aerobic Capacity week 2, day 1 (4 Rounds for time) 2 rounds of all of the following: 500m run @ moderate pace, 2 min rest 400m run @ fast pace, 2 min rest 300m run @ faster pace, 2 min rest 200m run @ fastest pace, 2 min rest Total meters:...Read More
JP CrossFit – WOD Metcon (6 Rounds for reps) Every 3:30 for 6 rounds: Begin every round with a 400 m run With the remaining time complete as many reps as possible of: Round 1 and 4: Toes-to-Bars Round 2 and 5: Kettlebell Swings* Round 3 and 6: Calorie Row *Rx: 24/20/16/12 kg Score is...Read More
JP CrossFit – WOD Metcon (Weight) Every 90 seconds for 6 rounds: 1 power snatch + 1 overhead squatWork up in weight across the rounds Metcon (Time) 10 rounds for time: 4 deadlifts 3 hang power snatches 2 overhead squats Rx: 115/105/85/75 10 min time cap!Read More
JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 20 Min 1: 60 Double Unders Min 2: 20 Sit-ups Min 3: AMRAP Rope Climbs Min 4: Rest Score is the total number of rope climbs completed.Read More
