JP CrossFit – WOD Single Barbell Suitcase Deadlift (15 min to complete 3×5) 5 reps per side = 1 set . This is a new movement. Keep weight light Silent Deadlift (1×5)Read More
JP CrossFit – WOD Metcon (No Measure) 2 rounds for time of 250m row 10 weighted squats 10 shoulder to overhead 10 db thrusters 10 ring rows 6 min cap!!!You NEED to be warmed up enough for Fran. Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsSoft cap of 8 minutes.Read More
JP CrossFit – WOD Metcon (Time) With a partner I-go-you-go Cash in: 2000m row then Partitioned how you like: 175 Russian swings * 150 goblet squats* 125 push ups 100 v-ups *Rx: 16kg/12kg **RX+: 24kg/16kg 28 min time cap!!Read More
JP CrossFit – Community Metcon (5 Rounds for time) 5 Rounds of : With a 4:00min clock 25/20 cal row 12 wall balls 12 dumbbell snatches max plank with time remaining –1 min rest between rounds–You’re done once you’ve broken in your plank.Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 Player 1: 300m run Player 2: AMRAP 10 goblet squats 10 weighted lunges 10 power cleans Player 3: Rest Rx+: weighted vest 20/14 Unweighted version 10 squat jumps 10 jump lunges 10 push upsRead More
JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) With a 10 min clock 2-4-6-8-10… Snatches* 1-2-3-4-5… Bar muscle up *Rx:95/65 **RX+: 135/ 95Read More
JP CrossFit – Olympic Weightlifting All aboard the train to Gainztown! We’ll be focusing on strength building for this 7-week cycle – we might as well put those holiday calories to use and get freakishly strong along the way! https://docs.google.com/document/d/1lNqkkDWqfzBFOOnmfNGn5U0Q9RMAikUW7youtvy-2TE/edit?usp=sharing Weightlifting Clean and Jerk (16×1) All reps at 75% of your max clean and jerk....Read More
JP CrossFit – WOD Metcon (Time) For time: 30 hang power cleans 30 bar over burpees 30 front squats 30 bar over burpees 30 hang squat cleans 15 min cap!!! *Rx: 95/65 Rx+: 115/80Read More
JP CrossFit – WOD Deficit Handstand Push-Ups Kipping is allowed. If you don’t have rx HSPU, find the hardest scale for 1 rep and complete at least 6 sets. Metcon (AMRAP – Rounds and Reps) With a 12 min clock: 12 dumbbell snatches* 10 box jumps* 8 handstand push ups –at the 0, 5 and...Read More
