JP CrossFit – WOD Back Squat (Set 1: 3 reps @ RPE 6/7 Set 2: 3 reps @ RPE 7/8 Set 3: 3 Reps @ RPE 8 Set 4: 3 reps @ RPE 9* Set 5: 3 reps @ RPE 9*) *Working sets,these 2 sets are max effort BUT I could add more weight if...Read More
JP CrossFit – WOD Push Press (Set 1: 3 reps @ RPE 7 Set 2: 3 reps @ RPE 8 Set 3: 3 reps @ RPE 9* Set 4: 3 reps @ RPE 9* ) *Working sets. These 2 sets are max effort BUT I could add more weight if I only had to do...Read More
JP CrossFit – Community Metcon (Time) For time: In teams of 3- 2 partners work while 1 rests: 90 synchro russian kettlebell swings 400 m run 75 synchro burpees 400 m run 60 synchro dumbbell cleans 400m run 45 synchro sit ups 400 m run 20 synchro devils press 30 min cap! *2 people are...Read More
JP CrossFit – Community Metcon (Time) For time: In teams of 3- 2 partners work while 1 rests: 90 synchro russian kettlebell swings 400 m run 75 synchro burpees 400 m run 60 synchro dumbbell cleans 400m run 45 synchro sit ups 400 m run 20 synchro devils press 30 min cap! *2 people are...Read More
JP CrossFit – WOD Metcon (Time) For time 800 m run into… 50 hand stand push ups 50 double dumbbell^ box step overs (24″/20″) 50 burpee box jump overs into… 800 m run *partition the middle however you would like! ^Rx: 50s/40s/35s/25s 30 min cap!Read More
JP CrossFit – WOD Back Squat (Every 3 minutes x 3 sets 3 Back Squats @ RPE 9) Speedy Jell-O (Time) For time: 18/15 Assault Bike Cals or 15/12 Echo Bike Cals 15 x 25′ shuttle runsRead More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 with a partner, you-go-I-go 800m run (together) 60 wall balls 50 kettlebell swings 40 abmat sit-ups 30 box jumps 20 burpees Scoring: The amount of rounds and reps you complete within 24 minutes.Read More
