JP CrossFit – Community Uphill Both Ways (Time) For time: 1 round: 800m run 10 burpees 20 kettlebell swings 30 air squats directly into… 2 rounds: 400 m run 10 burpees 20 kettlebell swings 30 air squats directly into… 3 rounds: 10 burpees 20 kettlebell swings 30 air squats 30 min capRead More

JP CrossFit – WOD Front Squat (moderate 1 x 3) build to a MODERATE 1×3 – around 65%-75% of 1RM Metcon (Time) 4 RFT 15 bar facing burpees 15 front squats* 75 single unders *115/85/65/55 16 min cap! STIMULUS Threshold- keep moving! dont slow down, try to speed up at the end if you can!Read More

JP CrossFit – WOD STIMULUS Pacer- dont go out super fast! Metcon (AMRAP – Rounds and Reps) AMRAP 24 With partner: partner 1: 200 m run partner 2: AMRAP 25 ft DBall bear crawl 10 hops over DBall 25 ft DBall bear crawl 5 strict pullupswe have some d ball bear crawls yall! have fun...Read More

JP CrossFit – WOD STIMULUS Pacer- this is an 18 min workout- i want you moving the whole time- of you can speed up towards the end, great but dont go out hot! CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115#...Read More

JP CrossFit – WOD STIMULUS Pacer- don’t go out too hot on these max effort movements. Pick a rep scheme you can maintain for all 5 rounds Metcon (5 Rounds for reps) EMOM: 30 1: 2 legless rope climb 2: max effort double DB thruster* 3: rest 4: max effort cal bike 5: 20 sit...Read More

JP CrossFit – WOD Squat Snatch (heavy 1×2) Finisher (Weight) Power Clean + X Front Squat (x= minimum 3, maximum 10)find heavy complex OR Front Squat, find a heavy 6 Front Squat (1 x 6)Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 30 min AMRAP w/ a partner: 200 m run 30 double DB front squats 30 russian twists 30 box jumps 30 double DB STOH *every 2 min both partners do 5 burpeesRead More

JP CrossFit – WOD Weekly Preview Monday : hinge, squat, overhead press, heavy weight, low volume. Stimulus: lift Tuesday : overhead pull, overhead press, squat, core, medium volume, lightweight Stimulus: pacer Wednesday : hinge, overhead press, overhead pull, light weight, high volume Stimulus: Pacer Thursday : Horizontal push, overhead pull, monostructural, lightweight, medium volume Stimulus:...Read More

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