JP CrossFit – WOD Metcon (7 Rounds for time) Every 2 min x 7 rounds 25 double unders 10 front squats * 25 double unders *Rx: 135/105/95/75 Tabata abs! (No Measure) 20s on/ 10s off x 8 alternating: 1. sit ups 2. hollow body rocksRead More

JP CrossFit – WOD Deadlift Program: Week 5 Deadlift (Build to a 3×3 at 80-85% of your 1RM) Back off Sets (Weight) Every 3 minutes for 3 rounds 3 deadlifts at 65-70% of your 1 RMRead More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 28 With a partner- you go i go 60 wall balls 60 box jumps 60 DB STOH 60 burpees *every 4 min- 200m run*Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 28 With a partner you-go-i-go 60 wall balls 60 box jumps 60 dumbbell shoulder to overhead 60 burpees *every 4 min- 200m run*Read More

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 28 With a partner- you go i go 60 wall balls 60 box jumps 60 DB STOH 60 burpees *every 4 min- 200m run*Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m run 20 sit ups 15 kettlebell swings * 5 bar muscle ups Rx: 24kg, 18kg, 16kg, 12kg Rx+: GHDRead More

JP CrossFit – Olympic Weightlifting Novice Lifters Tall Snatch (find a heavy 2) Team Training Hang Snatch (3×1 @82-87%) Clean and Jerk (3x(1+1) @80-85%) Front Squat (3×3 @87+%)Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m run 20 sit ups 15 kettlebell swings * 5 bar muscle ups *Rx: 24kg, 18kg, 16kg, 12kg Rx+: GHDRead More

JP CrossFit – WOD Metcon (5 Rounds for calories) Every 2 min x 5 sets 2 rope climbs 10 weighted box step overs max cal row in remaining time -2 min rest- Rx: 50’s/35’s/25’s/20’sRead More

JP CrossFit – WOD Metcon (5 Rounds for calories) Every 2 min x 5 sets 2 rope climbs 10 weighted box step overs* max cal row in remaining time -2 min rest- *Rx: 50’s/35’s/25’s/20’sRead More