JP CrossFit – WOD STIMULUS Grinder: this is going to be HARD and HEAVY. Don’t go out too hot, but embrace the suck. It is a hero WOD after all. Just keep moving. Marsha P. Johnson (AMRAP – Rounds and Reps) AMRAP 24 buy in 92 dubs 7 burpees in remaining time: AMRAP 7 deadlifts...Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 28 min Team of 3 Partner A: 300m row Partner B & C I-go-you-go: AMRAP: 60 wall balls 60 lateral wall balls 60 medball situps 60 medball squat cleansThis is a slightly funkier format but essentially one partner stays on the amrap for 2...Read More
JP CrossFit – WOD Weekly Preview Monday: monostructural, hinge, heavy weight, medium volume. Stimulus: grinder Tuesday: hinge, squat, overhead press, low volume, heavy weight Stimulus: lift Wednesday: squat , horizontal push, hinge, overhead pull, light weight, high volume. Stimulus: Pacer Thursday: No class Friday: No class Note: These wods are not set in stone and...Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 28 min Team of 3 Partner A: 300m row Partner B & C I-go-you-go: AMRAP: 60 wall balls 60 lateral wall balls 60 medball situps 60 medball squat cleansThis is a slightly funkier format but essentially one partner stays on the amrap for 2...Read More
JP CrossFit – WOD Stimulus Threshold– try to get the same time (5min) for the second part Metcon (Weight) Find a heavy complex of: 1 squat clean 1 front squat Metcon (Time) Part A: AMRAP 5 2-4-6-8-10…. front squats 3-6-9-12… bar over burpees –2 min rest– Part B: Score of Part A for time 14...Read More
JP CrossFit – WOD Stimulus Pacer: go out tepid, stay tepid. If you go out hot in the first round, you will die. Goal is to hit within 5 reps of each round Metcon (3 Rounds for reps) Fight Gone Bad-Style 3 rounds of: min 1: box jump overs min 2: v-ups min 3: medball...Read More
JP CrossFit – WOD Stimulus Lift Stimulus Lift Push Press (Heavy 5 ) Hang Snatch (Heavy double, from just below the knees) Option for a hang power or hang squat. More seasoned athletes should challenge themselves to do a hang squat snatch.Read More
JP CrossFit – WOD Stimulus Threshold–go out hot, recover, and hit it again for 5 rounds. Metcon (5 Rounds for time) E5MOM for 5 rounds 250/200m row 15 russian swings 200m run Rx: 24/16kg Rx+:32/24kgNote: you must alternate running and rowing within the round. It doesn’t matter which you start with. Scale run and row...Read More
JP CrossFit – WOD Stimulus Lift Tempo Snatch (No Measure) For quality. Take 5 seconds from the start position to the power, then finish snatch at full speed. Halting Snatch Deadlift (1×3) Pause for 3 seconds immediately off the ground, at the knee, in the power position,You can get pretty heavy with these, up to...Read More
