JP CrossFit – WOD “But Did You Die?” (5 Rounds for calories) EMOM 20 Min 1: 12 burpees Min 2: 18 sit-ups Min 3: 12/9 calorie row* Min 4: rest *Rx: Increase the calories rowed by 2 each round: 12, 14, 16, 18, 20 9, 11, 13, 15, 17 Rx+: 15 burpees, 25 situps The calorie row starts at 15/12, increase by 2 each round: 15, 17, 19, 21, 23 12, 14, 16, 18, 20Read more

JP CrossFit – WOD You Can’t Spell Fun Without F-U (5 Rounds for calories) EMOM 20 Min 1: 12 burpees Min 2: 18 sit-ups Min 3: 12/9 calorie row* Min 4: rest *Rx: Increase the calories rowed by 2 each round: 12, 14, 16, 18, 20 9, 11, 13, 15, 17 Rx+: 15 burpees, 25 situps The calorie row starts at 15/12, increase by 2 each round: 15, 17, 19, 21, 23 12, 14, 16, 18, 20We’ve changed the name of this workout out of respect for the athlete who died at CrossFit Games today.Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12: 3 Bar Muscle Ups 10 Weighted Lunges* 3 Wall Walks 10 Goblet Squats* *Rx: 50/40/35/25Scale 3 Bar Muscle Ups to 5 Box Bar Muscle UpsRead more

JP CrossFit – WOD Deadlift Program: Test Week Deadlift (Test your 1 Rep Max!) 5 @ 55-60% 5 @ 65-70% 3 @ 75-80% 3 @ 85-90% 1 @ 95% 1 @ 103%+ Alternate WOD For those who tested their deadlift 1 rep max on Monday. Metcon (Time) 8 rounds for time: 400-m run 40 double-unders 10 Kettlebell Swings* *Rx: 24 , 20 , 16 , 12kg 30 min time cap! If it is raining, substitute a 500/400m row for the run.Read more

JP CrossFit – WOD Deadlift Program: Test Week Deadlift (Test your 1 RM!) Alternate WOD For those who tested their deadlift 1 rep max on Monday. Metcon (Time) 8 rounds for time: 400-m run 40 double-unders 10 Kettlebell Swings* *Rx: 24 , 20 , 16 , 12kgRead more