JP CrossFit – WOD STIMULUS lift Back Squat (3×6 @ 70-85%) Front Squat (5-5-5 @ 60-70%) These will be “back off sets” meaning they should be lighter and no where near your back squat weight but will add more squat volume. You can decide to go up between sets or stay at the same weight....Read More

JP CrossFit – WOD Stimulus Pacer Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m run 3 hard pulls 200m run 3 strict handstand push upsScale hspu to strict hspu variation (off floor or box) or double db seated press. Hard pull ups should be something that you can do maybe as singles or doubles.Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m run 3 hard pulls 200m run 3 strict handstand push upsScale hspu to strict hspu variation (off floor or box) or double db seated press. Hard pull ups should be something that you can do maybe as singles or doubles.Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m run 20 Russian Kettlebell Swings 15 Burpees 100ft Double Heavy Plate Pinch Carry* No prescribed RKS weight. Pick something that forces you to break at least once. If you can do all 20 unbroken, it’s too light. *One plate (same weight)...Read More

JP CrossFit – WOD Weekly Summary (No Measure) Monday: monostructural, overhead pull, overhead push , low volume, low load Tuesday squat , heavy, moderate volume Wednesday overhead press, monostructural, high volume, low load Thursday Hinge, Heavy, Low volume Friday Squat, Overhead press, Overhead pull, light weight, moderate volumeRead More

JP CrossFit – Olympic Weightlifting Focus Today we wil introduce doing both a clean and a snatch in the same session. This should help you see the similarities in positions. Both movements will have a 3 position pause component. Keep the weight relatively light and work on form. EMOM is where you will go heavier....Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 With a partner 400m run (together) 40 Russian Kettlebell Swings (I-go-you-go) 30 Burpees (I-go-you-go) 200ft Double Heavy Plate Pinch Carry* (I-go-you-go) No prescribed RKS weight. Pick something that forces you to break at least once. If you can do 20 unbroken, it’s...Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) 20 AMRAP 400m run 20 Russian Swings 15 Burpees 100ft Double Heavy Plate Pinch Carry* No prescribed RKS weight. Pick something that forces you to break at least once. If you can do all 20 unbroken, it’s too light. *One plate (same weight) per...Read More

JP CrossFit – Community Announcement Reminder: Sat community will be suspended for the summer. Instead we will be posting a running-based track workout that y’all can do. It’s linear and so builds upon itself (like our backsquat cycle). Aerobic Capacity Week 1, Day 1 (6 Rounds for time) 800m @ moderate pace, 45 sec rest...Read More

JP CrossFit – WOD Weightlifting Bench Press (Find a Moderate 5×3 Bench Press) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 12 wall balls* 6 v-ups *Rx = 20/14, 10’/9′ Rx+ = 11’/10′Read More