JP CrossFit – Community Metcon (Time) With a Partner, You-Go-I-Go 2 Rounds For Time 800m run (run together) 60 Dumbbell Snatches 60 Wall Balls 40 Lateral Hops Over Dumbbell 40 Sit Ups 25m Time CapRead more

JP CrossFit – WOD Deadlift (Deadlift E3MOM x 5 sets 3 reps @RPE 7 (feels good, last set may be a tiny bit more challenging)) Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsRead more

JP CrossFit – WOD Metcon (No Measure) EMOM 24 1: AMRAP Wall Balls 2: Rest 3: AMRAP D-Ball Cleans over-the-shoulder 4: Rest 5: AMRAP rope climbs 6: Rest Wall Balls (4 Rounds for reps) D-Ball Cleans (Over Shoulder) (4 Rounds for reps) Rope Climbs (4 Rounds for reps)Read more

JP CrossFit – WOD Bench Press (E3MOM for 5 sets 3 reps @RPE 7 (feels good, last set may be a tiny bit more challenging)) Metcon (AMRAP – Rounds and Reps) AMRAP 10m 200m run 15 plate ground-to-overheads (25#/35#) 10 burpees to plateRead more

JP CrossFit – WOD CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click hereThis workout was in our system before our updated Rx. Rx weight is 45/35/20/14# ruck or weighted vest. Recovery Stretching!! (No Measure) -Foam Roller: 45 sec/side Calves, Hamstrings, Quads, IT Bands, Low Back, Glutes -1 min/side: Pigeon pose, Couch pose -1 min seated straddleRead more