JP CrossFit – WOD STIMULUS Pacer: go out tepid, stay tepid- find a pace that you can maintain as you chip away at all of these reps. You want to avoid blowing up on any of these movements. Metcon (Time) 1,000m row 70 wallballs* 60 situps* 50 SA DB cleans* 40 pistols 30 chest to bars 20 deficit pushups* 10 SA devils press* 25 min cap! Rx: 35/50, 20/14, 2″/4″ deficit Rx+: 70/50, tall balls, GHDa perfect pre-thanksgiving chipper 😉 ENJOY!Read more

JP CrossFit – WOD STIMULUS Lift Clean and Jerk (1×1) building up to a heavy single! Snatch Pull (heavy 2×5) OR heavy 2 x 5 strict press in split positionRead more

JP CrossFit – WOD STIMULUS Grinder: this is going to be HARD and HEAVY. Don’t go out too hot, but embrace the suck. It is a hero WOD after all. Just keep moving. Marsha P. Johnson (AMRAP – Rounds and Reps) AMRAP 24 buy in 92 dubs 7 burpees in remaining time: AMRAP 7 deadlifts 24 box jumps 400 m run Rx: 205/155, 24″/20″ Rx+ : 275/205 Today is Transgender Day of Remembrance so we are doing a hero workout. This memorial workout from OUTAthletics dedicated to Marsha P. Johnson. As an African-American trans woman, Marsha P. Johnson “has been consistently been overlooked both as a participant in the Stonewall uprising and more generally, LGBTQ activism. As the broader gay and lesbian movement shifted toward leadership from white cisgender men and women, trans people of color were swept to the outskirts of the movement.”Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 28 min Team of 3 Partner A: 300m row Partner B & C I-go-you-go: AMRAP: 60 wall balls 60 lateral wall balls 60 medball situps 60 medball squat cleansThis is a slightly funkier format but essentially one partner stays on the amrap for 2 rowing cycles. For exp, once partner A is done rowing, they will jump in onto the AMRAP with partner B (who will continue amraping) while partner C goes to rowing. Once C is done rowing, B will get a turn at the rower and C will re-join A back on the amrap. Partners decide how they want to split up the work i.e. doing sets of 5 or 10 wall balls. Remember it’s i-go-you-go so you’re rest is during the amrap when you’re not working. Scale row to take a little over a minuteRead more

JP CrossFit – WOD Weekly Preview Monday: monostructural, hinge, heavy weight, medium volume. Stimulus: grinder Tuesday: hinge, squat, overhead press, low volume, heavy weight Stimulus: lift Wednesday: squat , horizontal push, hinge, overhead pull, light weight, high volume. Stimulus: Pacer Thursday: No class Friday: No class Note: These wods are not set in stone and are subject to changeRead more