JP CrossFit – WOD Quarter finals WOD 1 (4 Rounds for reps) 4 rounds of Min 1: AMRAP snatches* Min 2: AMRAP cal row Min 3: amrap double db box step ups Min 4: Rest *Rx: 135 /105/ 85 /65, 2x 50 / 35 /25/20, 20′ box height only*If you’re competing in quarterfinals you must...Read More

JP CrossFit – WOD Stimulus Threshold Metcon (Time) With a 20 min clock, teams of 2, 3 rounds 400m joint partner run 20 power cleans with time remaining AMRAP 10 bar over burpees 10 deadlifts Rx: 185/155/125/105Partition cleans however you like. These should be heavy singles. Both partners run together, scale run up or down...Read More

JP CrossFit – WOD Stimulus Threshold Metcon (AMRAP – Rounds and Reps) With a 20 min clock, teams of 2, 3 rounds 400m joint partner run 20 power cleans with time remaining AMRAP 10 bar over burpees 10 deadlifts Rx: 185/155/125/105Partition cleans however you like. These should be heavy singles. Both partners run together, scale...Read More

JP CrossFit – WOD Back Rack Split Squats (Moderate 5×3/ per leg) 3 reps on one leg, then 3 reps on the other and then re-reack. Metcon (No Measure) EMOM 6 2-5 strict toes to barNO SWING AT ALL. Try for a straight legged variation if possible. Control on the way down as wellRead More

JP CrossFit – WOD Stimulus Lift Back Rack Split Squats (Moderate 5×3/ per leg) 3 reps on one leg, then 3 reps on the other and then re-reack. Metcon (No Measure) EMOM 6 2-5 strict toes to barNO SWING AT ALL. Try for a straight legged variation if possible. Control on the way down as...Read More

JP CrossFit – WOD Metcon (Time) For Time 300/250m row 200m run 30 thrusters (75/65/55/45) –3 min rest– 300/250m row 200m run 20 thrusters (95/75/65/55) –3 min rest– 300/250m row 200m run 10 thrusters (115/105/85/75) 22 min cap!Read More

JP CrossFit – WOD Stimulus Threshold/Pacer Metcon (Time) For Time 300/250m row 200m run 30 thrusters (75/65/55/45) –3 min rest– 300/250m row 200m run 20 thrusters (95/75/65/55) –3 min rest– 300/250m row 200m run 10 thrusters (115/105/85/75) 22 min cap!Read More

JP CrossFit – Olympic Weightlifting Metcon (Weight) E90 sec for 6 rounds 2 cleans from the block or hang (@ or above knee) Metcon (Weight) E2mom for 5 rounds 1 hang clean 1 jerk Accessories Tempo Back Squat (5 sec descent 2 sec pause 0 sec ascent 0 sec pause) really focus on driving out...Read More

JP CrossFit – Community Metcon (3 Rounds for reps) with a partner: Every 6 min x 3: 400m run (together) 20 DB snatches (split up) 20 situps (split up) AMRAP burpee over DB 2 min rest b/w setsRead More

JP CrossFit – Community Metcon (No Measure) with a partner: Every 6 min x 3: 400m run (together) 20 DB snatches (split up) 20 situps (split up) AMRAP burpee over DB 2 min rest b/w setsRead More