JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 30 min AMRAP w/ a partner: 200 m run 30 double DB front squat 30 russian twists 30 box jumps 30 double DB STOH *every 2 min both partners do 5 burpeesRead More
JP CrossFit – WOD STIMULUS Pacer: go out tepid, stay tepid- find a pace that you can maintain as you chip away at all of these reps. You want to avoid blowing up on any of these movements. Metcon (Time) 1,000m row 70 wallballs* 60 situps* 50 SA DB cleans* 40 pistols 30 chest to...Read More
JP CrossFit – WOD STIMULUS Lift Clean and Jerk (1×1) building up to a heavy single! Snatch Pull (heavy 2×5) OR heavy 2 x 5 strict press in split positionRead More
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
