JP CrossFit – WOD Squat Snatch (Find a Heavy 1×1) Don’t treat this like we are working on a new 1 rep max snatch, we’re looking for you to focus on getting good depth and stability in the bottom of the squat. Finisher (Time) For Time: 30 Box Jumps* 30 Push-ups 30 Wall Balls* Rx:...Read More

JP CrossFit – WOD You Can’t Spell Fun Without F-U (5 Rounds for calories) EMOM 20 Min 1: 12 burpees Min 2: 18 sit-ups Min 3: 12/9 calorie row* Min 4: rest *Rx: Increase the calories rowed by 2 each round: 12, 14, 16, 18, 20 9, 11, 13, 15, 17 Rx+: 15 burpees, 25...Read More

JP CrossFit – WOD “But Did You Die?” (5 Rounds for calories) EMOM 20 Min 1: 12 burpees Min 2: 18 sit-ups Min 3: 12/9 calorie row* Min 4: rest *Rx: Increase the calories rowed by 2 each round: 12, 14, 16, 18, 20 9, 11, 13, 15, 17 Rx+: 15 burpees, 25 situps The...Read More

JP CrossFit – WOD You Can’t Spell Fun Without F-U (5 Rounds for calories) EMOM 20 Min 1: 12 burpees Min 2: 18 sit-ups Min 3: 12/9 calorie row* Min 4: rest *Rx: Increase the calories rowed by 2 each round: 12, 14, 16, 18, 20 9, 11, 13, 15, 17 Rx+: 15 burpees, 25...Read More

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12: 3 Bar Muscle Ups 10 Weighted Lunges* 3 Wall Walks 10 Goblet Squats* *Rx: 50/40/35/25Scale 3 Bar Muscle Ups to 5 Box Bar Muscle UpsRead More

JP CrossFit – WOD Deadlift Program: Test Week Deadlift (Test your 1 Rep Max!) 5 @ 55-60% 5 @ 65-70% 3 @ 75-80% 3 @ 85-90% 1 @ 95% 1 @ 103%+ Alternate WOD For those who tested their deadlift 1 rep max on Monday. Metcon (Time) 8 rounds for time: 400-m run 40 double-unders...Read More

JP CrossFit – WOD Deadlift Program: Test Week Deadlift (Test your 1 RM!) Alternate WOD For those who tested their deadlift 1 rep max on Monday. Metcon (Time) 8 rounds for time: 400-m run 40 double-unders 10 Kettlebell Swings* *Rx: 24 , 20 , 16 , 12kgRead More

JP CrossFit – WOD Deadlift Program: Test Week Deadlift (Test your 1 Rep Max!) Alternate WOD For those who tested their deadlift 1 rep max on Monday. Metcon (Time) 8 rounds for time: 400-m run 40 double-unders 10 Kettlebell Swings* *Rx: 24 , 20 , 16 , 12kgRead More

JP CrossFit – WOD Deadlift Program: Test Week Deadlift (Test your 1 RM!)Read More

JP CrossFit – WOD Deadlift Program: Test Week Deadlift (Test your 1 Rep Max!) 5 @ 55-60% 5 @ 65-70% 3 @ 75-80% 3 @ 85-90% 1 @ 95% 1 @ 103%+ Alternate WOD For those who tested their deadlift 1 rep max on Monday. Metcon (Time) 8 rounds for time: 400-m run 40 double-unders...Read More