JP CrossFit – WOD Stimulus Threshold Murph Prep! (Time) 4 rounds for time of: 800m run –3 min rest between rounds– 30min cap! RX+: weight vest (only if you’re planning on doing weight vest murph or have like a 3 min 800) Run substitutions: 1,000/800m-meter row/Ski-erg 2,500/1,750 meter Assault or Echo bikeScale runs to take...Read More

JP CrossFit – WOD Metcon (Time) 4 rounds for time of: 800m run –3 min rest between rounds– 30min cap! Run substitutions | 1,000/800m-meter row/ orSki-erg, 2,500/1,750/-meter Assault or Echo bikeScale runs to take around 4 min (based off an 8min mile). You are hitting these runs HOT! Wear running shoes and bring a watch...Read More

JP CrossFit – WOD Stimulus Threshold Murph Prep! (Time) 4 rounds for time of: 800m run –3 min rest between rounds– 30min cap! RX+: weight vest (only if you’re planning on doing weight vest murph or have like a 3 min 800) Run substitutions: 1,000/800m-meter row/Ski-erg 2,500/1,750 meter Assault or Echo bikeScale runs to take...Read More

JP CrossFit – WOD Stimulus Threshold Metcon (Time) 4 rounds for time of: 800m run –3 min rest between rounds– 30min cap! Run substitutions | 1,000/800m-meter row/ orSki-erg, 2,500/1,750/-meter Assault or Echo bikeScale runs to take around 4 min (based off an 8min mile). You are hitting these runs HOT! Wear running shoes and bring...Read More

JP CrossFit – WOD Stimulus Threshold Metcon (Time) 4 rounds for time of: 800m run –3 min rest between rounds– 30min cap! Run substitutions: 1,000/800m-meter row/Ski-erg 2,500/1,750 meter Assault or Echo bikeScale runs to take around 4 min (based off an 8 min mile). You are hitting these runs HOT! Wear running shoes and bring...Read More

JP CrossFit – Olympic Weightlifting Clean Pull (4×2) no jump, 105-110% Metcon (Weight) E2mom for 8 rounds 1 power clean 1 front squat 1 clean Accessories Front rack split squat (5×4/ leg)Read More

JP CrossFit – Olympic Weightlifting Clean Pull (4×2) no jump Metcon (Weight) E2mom for 8 rounds 1 power clean 1 front squat 1 clean Accessories Front rack split squat (5×4/ leg)Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 25: Partner 1: 200m run Partner 2: 15 sit ups 10 wall balls 5 burpees Partner 3: Active restPartners rotate at the end of each run. Active rest options: Dead hang Active squat Plank hold Handstand hold Score = rounds...Read More

JP CrossFit – WOD Week Preview Metcon (No Measure) Monday: monostructural high volume, light weight Stimulus: threshold Tuesday: squat moderate volume, heavy weight Stimulus: lift Wednesday: monostructural, overhead press, horizontal press high Volume, moderate load Stimulus : Pacer Thursday: hinge moderate volume, heavy load Stimulus: lift + sprint Friday: squat, horizontal push, vertical pull high...Read More

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 25: Partner 1: 200m run Partner 2: 15 sit ups 10 wall balls 5 burpees Partner 3: Active restPartners rotate at the end of each run. Active rest options: Dead hang Active squat Plank hold Handstand hold Score = rounds...Read More