JP CrossFit – WOD Oh My Quads! (Time) For time: 30 back squats @ 50% 1RM* immediately into 1 mile run *Rx+: unbroken back squats 20 min soft capScore is total time it takes you to do both the squats and the run… so pick a weight you can do at least sets of 10...Read More
JP CrossFit – WOD Metcon (No Measure) EMOM 7 2-3 L-sit pull ups Metcon (Time) 3 rounds of 72 double unders 24 db snatches 12 pull ups 12 min cap!Scale dubs to take 90sec or less, snatches a weight you can do in 2 sets, and pull ups to 3 sets. Time cap is agressive!Read More
JP CrossFit – WOD Deadlift Program: Week 10 Deadlift (Build to 1 rep at 103-105% of your 1RM) Back off Sets (Weight) 2 sets of 3 deadlifts at 60-65% of your 1 RM -Rest as needed between sets-Read More
JP CrossFit – WOD Metcon (No Measure) EMOM 7 2-3 L-sit pull-ups Metcon (Time) 3 rounds of 72 double unders 24 dumbbell snatches 12 pull-ups 12 min cap!Scale dubs to take 90 seconds or less, snatches to a weight you can do in 2 sets, and pull-ups to 3 sets. Time cap is aggressive!Read More
JP CrossFit – Community Metcon (No Measure) EMOM 7 2-3 L-sit pull ups Metcon (Time) 3 rounds of 72 double unders 24 db snatches 12 pull ups 12 min cap!Scale dubs to take 90sec or less, snatches a weight you can do in 2 sets, and pull ups to 3 sets. Time cap is agressive!Read More
JP CrossFit – WOD Metcon (No Measure) EMOM 7 2-3 L-sit pull-ups Metcon (Time) 3 rounds of 72 double unders 24 dumbbell snatches* 12 pull-ups 12 min cap! *Rx: 60/50/40/35Scale dubs to take 90 seconds or less, snatches to a weight you can do in 2 sets, and pull-ups to 3 sets. Time cap is...Read More
JP CrossFit – WOD Indigenous People’s Day (AMRAP – Rounds and Reps) with a partner, i-go-you-go AMRAP 35 40 cal row/bike/ski 30 tall box jumps 20 push ups * Rx: 36″/30″/24″ Rx+: plyo push upsYou read that right! 24, is the lowest bj height as an rx option for today! You can make up to...Read More
JP CrossFit – Community Indigenous Peoples’ Day (AMRAP – Rounds and Reps) With a partner, I-go-you-go AMRAP 35 40 cal row/bike/ski 30 tall box jumps* 20 push ups^ *Rx: 36″/30″/24″ ^Rx+: plyo push-upsYou read that right! 24, is the lowest box jump height as an Rx option for today! You can make up to 36″...Read More
JP CrossFit – Community Indigenous People’s Day (AMRAP – Rounds and Reps) with a partner, i-go-you-go AMRAP 35 40 cal row/bike/ski 30 tall box jumps 20 push ups * Rx: 36″/30″/24″ Rx+: plyo push upsYou read that right! 24, is the lowest bj height as an rx option for today! You can make up to...Read More
JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 In teams of 3: Player 1: 400m row Player 2: platehold Player 3: AMRAP 6 db deadlifts 6 db hang cleans 6 db shoulder to overhead 6 db snatches Rx+: sandbag hold Player 1 dictates the transitions. When player 1 is done rowing...Read More
