JP CrossFit – WOD Deadlift Program: Week 1 Deadlift (Build to a 1×2 at 75-80% of your 1RM) Back off Sets (Weight) Every 2:00 for 8 rounds 3 deadlifts at 60-65% of your 1 RM OPTIONAL FINISHER GRIP WORK!! (3 Rounds for time) 3 rounds: Max effort bar hang Max effort plate pinch -rest as...Read More
JP CrossFit – WOD Deadlift Program: Week 1 Deadlift (Build to a 1×2 at 75-80% of your 1RM) Back off Sets (Weight) E2MOM 16 3 deadlifts at 60-65% of your 1 RMRead More
JP CrossFit – WOD Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here70/50 lb KBRead More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 Partner A: 400m run or 500m row Partner B: AMRAP 14 lateral wall balls 14 wall balls 14 med ball situps Partner C: 30 shoulder taps (plank, down dog, or handstand)Rowers are first come first serve. You are welcome to switch from running...Read More
JP CrossFit – WOD Squat Snatch (Find a Heavy 1×1) Don’t treat this like we are working on a new 1 rep max snatch, we’re looking for you to focus on getting good depth and stability in the bottom of the squat. Finisher (Time) For Time: 30 Box Jumps* 30 Push-ups 30 Wall Balls* Rx:...Read More
JP CrossFit – WOD Squat Snatch (Find a Heavy 1×1) Don’t treat this like we are working on a new 1 rep max snatch, we’re looking for you to focus on getting good depth and stability in the bottom of the squat. Finisher (Time) For Time: 30 Box Jumps* 30 Push-ups 30 Wall Balls* Rx:...Read More
JP CrossFit – WOD You Can’t Spell Fun Without F-U (5 Rounds for calories) EMOM 20 Min 1: 12 burpees Min 2: 18 sit-ups Min 3: 12/9 calorie row* Min 4: rest *Rx: Increase the calories rowed by 2 each round: 12, 14, 16, 18, 20 9, 11, 13, 15, 17 Rx+: 15 burpees, 25...Read More
JP CrossFit – WOD You Can’t Spell Fun Without F-U (5 Rounds for calories) EMOM 20 Min 1: 12 burpees Min 2: 18 sit-ups Min 3: 12/9 calorie row* Min 4: rest *Rx: Increase the calories rowed by 2 each round: 12, 14, 16, 18, 20 9, 11, 13, 15, 17 Rx+: 15 burpees, 25...Read More
