JP CrossFit – WOD Press in Split (3×2 per leg) Do two presses with the right leg forward, reset and do two presses with the left leg forward. After doing both then re-rack. Goal here is to solidify your split position and also tire your arms a bit Split Jerk (moderate 5×1) Moderate= around 80-85% your 1rm Half Acid Bath (Time) For time: 250m ski 500m bike 250m row 5 min cap!!!Pop the top and light the fuseeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee!Read more

JP CrossFit – WOD Metcon (Time) For Time: 1:00on/1:00off 2 rounds of 75 wall balls 15 cleans Rx: 115/85 Rx:155/105, tall balls 20min cap!You can only chip through the work during the 1:00 work phase. Pick a wall ball weight that allows you to work at big sets–shoot for sets of 10. Because you get adequate rest, the goal is to increase your work capacity at wall balls. The barbell should be moderately heavy–done in singles for sure. Since the timer will be an EMOM timer, you will need to do some reverse math for that last minute of work.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 Partner 1: 400 m run/500m row/500m ski/20 or 15 cal bike Partner 2: AMRAP 20 situps 15 kettlebell swings 10 pushups 5 burpee box jump oversRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 Partner 1: 400 m run/500m row/500m ski/20 or 15 cal bike Partner 2: AMRAP 20 situps 15 kettlebell swings 10 pushups 5 burpee box jump oversRead more

JP CrossFit – WOD Metcon (6 Rounds for reps) EMOM 24 1: 15/12 cal row 2: 30 double unders 3: AMRAP overhead squat 4: rest Rx: 95/65 Rx+: 60 dubs, 135/95Read more