JP CrossFit – WOD Week Preview Monday Murph Squat, Overhead Pull, Horizontal Push, Monostructural High Volume, Light Weight Stimulus: Grinder Tuesday Squat, Core, Hinge, Horizontal Pull Medium Volume, Moderate Weight Stimulus: Pacer Wednesday Monostructural, Squat, Horizontal Push Medium Volume, Light Weight Stimulus: Threshold Thursday Overhead Pull, Hinge, Monostructural High Volume, Moderate Weight Stimulus: Threshold Friday...Read More

JP CrossFit – Olympic Weightlifting Focus Snatch Set-up position, 1st Pull Snatch Pull (no jump snatch pull, full reset) Metcon (Weight) EMOM 10 1 power snatch 2 overhead squatsFeel free to build in weight Accessory Work Front Squat (6×3 @80-90%)Read More

JP CrossFit – Community Metcon (4 Rounds for reps) 4 rounds: Min 1: Kettlebell Swings Min 2: Burpees Min 3: Sit-ups Min 4: Dumbbell Snatches Min 5: Calorie Row Min 6: Rest The scoring is Fight Gone Bad style, meaning that your reps are continuously counted for the whole round, giving you a total count...Read More

JP CrossFit – WOD Handstand Walk Practice This is 10 minutes dedicated to playing around with the HS walk! Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 3-6-9-12… Toes to Bar 1-2-3-4… Wall WalksRead More

JP CrossFit – WOD Handstand Walk Practice This is 10 minutes dedicated to playing around with the HS walk! Metcon (AMRAP – Rounds and Reps) AMRAP 10 3-6-9-12… toes to bar 1-2-3-4… wall walksRead More

JP CrossFit – WOD Deadlift (Weight) Every 20s x 20 – 1 rep @ 70%-80% of 1 RM Deadlift this is just here so you can look up your 1 RM Metcon (Time) 10 RFT: 3 box jumps 5 Russian KBS 10 cross over single unders Rx: 70/53/44/35, 24″/20″ 12 min cap!Read More

JP CrossFit – WOD Deadlift (Weight) Every 20s x 20 – 1 rep @ 70%-80% of 1 RM Deadlift this is just here so you can look up your 1 RM Metcon (Time) 10 RFT: 3 box jumps 5 Russian KBS 10 cross over single unders Rx: 70/53/44/35, 24″/20″ 10 min cap!Read More

JP CrossFit – WOD Metcon (5 Rounds for reps) 5 rounds: Every 3 min 300/250 m row 12 pull-ups max rep air squats -rest 3 min-Read More

JP CrossFit – WOD Ava (AMRAP – Rounds and Reps) AMRAP 20:53 400 m run 21 ground to overhead* *Rx: 95/75/65/55 athletes can choose snatch or clean and jerk -weight should be light! This workout is named after Jason Khalipa’s (2008 CF games winner, owner of NCFit) daughter, Ava. He created this workout as she...Read More

JP CrossFit – WOD Back Squat (3×7 @ 65-80%) Death by Pushups! (AMRAP – Rounds and Reps) classic death by format: perform 1 pushup in the first minute, 2 in the second minute, 3 in the third minute, etc. 15 min cap!Scale so that you can get through the round of 7 and into the...Read More