JP CrossFit – WOD STIMULUS Pacer- this is an 18 min workout- i want you moving the whole time- of you can speed up towards the end, great but dont go out hot! CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-BarRead more

JP CrossFit – WOD STIMULUS Pacer- don’t go out too hot on these max effort movements. Pick a rep scheme you can maintain for all 5 rounds Metcon (5 Rounds for reps) EMOM: 30 1: 2 legless rope climb 2: max effort double DB thruster* 3: rest 4: max effort cal bike 5: 20 sit ups* 6: rest *50’s/35’s/25’s/20’s/15’s Rx+: GHDsscore is number of thrusters + number of calories for each roundRead more

JP CrossFit – WOD Squat Snatch (heavy 1×2) Finisher (Weight) Power Clean + X Front Squat (x= minimum 3, maximum 10)find heavy complex OR Front Squat, find a heavy 6 Front Squat (1 x 6)Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 30 min AMRAP w/ a partner: 200 m run 30 double DB front squats 30 russian twists 30 box jumps 30 double DB STOH *every 2 min both partners do 5 burpeesRead more

JP CrossFit – WOD Weekly Preview Monday : hinge, squat, overhead press, heavy weight, low volume. Stimulus: lift Tuesday : overhead pull, overhead press, squat, core, medium volume, lightweight Stimulus: pacer Wednesday : hinge, overhead press, overhead pull, light weight, high volume Stimulus: Pacer Thursday : Horizontal push, overhead pull, monostructural, lightweight, medium volume Stimulus: Pacer Friday: squat , monostructural, horizontal push Stimulus: Threshold Note: These wods are not set in stone and are subject to changeRead more