JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 30 1: max effort rope climbs 2: rest 3: max effort double DB STOH* 4: rest 5: max effort cal bike for :45s 6: rest Rx: 60s/50s/40s/35sRead more

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 30 1: AMRAP Rope Climbs 2: Rest 3: AMRAP Double Dumbbell Shoulder to Overhead* 4: Rest 5: Max Calories on an air bike in :45s 6: Rest *Rx: 60s/50s/40s/35sRead more

JP CrossFit – WOD Deadlift Program: Week 1 Deadlift (Build to a 1×2 at 75-80% of your 1RM) Back off Sets (Weight) Every 2:00 for 8 rounds 3 deadlifts at 60-65% of your 1 RM OPTIONAL FINISHER GRIP WORK!! (3 Rounds for time) 3 rounds: Max effort bar hang Max effort plate pinch -rest as needed-Double overhand grip for the pull up bar hang. Plate pinches should be done with 25lb plates if able.Read more

JP CrossFit – WOD Deadlift Program: Week 1 Deadlift (Build to a 1×2 at 75-80% of your 1RM) Back off Sets (Weight) E2MOM 16 3 deadlifts at 60-65% of your 1 RMRead more

JP CrossFit – WOD Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here70/50 lb KBRead more