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 Stimulus Threshold– try to get the same time (5min) for the second part Metcon (Weight) Find a heavy complex of: 1 squat clean 1 front squat Metcon (Time) Part A: AMRAP 5 2-4-6-8-10…. front squats 3-6-9-12… bar over burpees –2 min rest– Part B: Score of Part A for time 14 min cap Rx: 105/75 Rx+ 155/105Read more

JP CrossFit – Olympic Weightlifting Snatch (5×1 @60-65%) or find a 1RM Clean and Jerk (5×1 @60-65%) or find a 1RM Front Squat (3×2 @60%)Read more

JP CrossFit – WOD Stimulus Pacer: go out tepid, stay tepid. If you go out hot in the first round, you will die. Goal is to hit within 5 reps of each round Metcon (3 Rounds for reps) Fight Gone Bad-Style 3 rounds of: min 1: box jump overs min 2: v-ups min 3: medball cleans to shoulder min 4: db lunges min 5: toes to bar min 6: rest Rx: 24″/20″, 50/35 Rx+: GHD’s for v-ups, Double db front rack lungesDo a running count for each round. Score is total number of reps for each round. No standard weight for medball cleans–all weight are rxRead more

JP CrossFit – WOD Stimulus Lift Stimulus Lift Push Press (Heavy 5 ) Hang Snatch (Heavy double, from just below the knees) Option for a hang power or hang squat. More seasoned athletes should challenge themselves to do a hang squat snatch.Read more