JP CrossFit – WOD Metcon (Checkmark) EMOM 24 1. 15/12 calorie row 2. 16 single leg squats (pistols) 3. 60 double unders 4. restRead more

JP CrossFit – Community Ashley’s Halloween Spectacular (2 Rounds for reps) w/ a partner- you go-i go 2 Rounds, 2 minutes on/1 min off: Station 1: 70 forward step lunges Station 2: 70 American KBS Station 3: 50 box jumps Station 4: 60 sit-ups Station 5: 50 burpees Trick or treat!! Partners will work one at a time and try to hit the number of reps specified for the movement- if you hit the reps, take a piece of candy if not, no candy for you!Read more

JP CrossFit – WOD Weekly Preview Monday : monostructural, squat, threshold, light load Tuesday : hinge, squat, heavy, moderate rep count Wednesday : monostructural, horizontal push, hinge, high rep Thursday: SPOOKY! overhead press, hinge, heavy! Friday: Overhead pull, overhead press, monostructuralRead more

JP CrossFit – Community Ashley’s Halloween Spectacular (2 Rounds for reps) w/ a partner- you go-i go 2 Rounds, 2 minutes on/1 min off: Station 1: 70 forward step lunges Station 2: 70 American KBS Station 3: 50 box jumps Station 4: 60 sit-ups Station 5: 50 burpees Trick or treat!! Partners will work one at a time and try to hit the number of reps specified for the movement- if you hit the reps, take a piece of candy if not, no candy for you!Read more

JP CrossFit – WOD Metcon (Time) For Time 60 double db box step ups 50 double db shoulder to overhead 15 rope climbs *Partition how you like! 21 min cap! Rx: 50’s/35’s/25’s, 25″/20″Example way to approach: 6 rds of 10 step ups 8 s2oh 2 rc + 1 round of 2 s2oh, 3 rc. The world is your oyster when it comes to approach! All db step up methods are okay for this workout!Read more