JP CrossFit – WOD Stimulus Pacer/threshold Row, Row, Row Your Boat! (Time) For time with a partner Rx: 2000m row –2min rest– 1500m row –2 min rest– 1000m row –2 min rest– 500m row Rx+ 120 cal –2 min rest– 90 cal –2 min rest– 60 cal –2 min rest– 30 cal 34 min cap ! Note: In order to complete the bikes, you and your partner should somewhat consistently be able to hit 300+ watts per 10 calories on the assault bike, and around 220+ watts on the echo.Read more

JP CrossFit – WOD Overhead Squat From the rack Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Overhead squat toes to bar Rx: 95/85/65/55 11 min cap!!squats are meant to be fast and unbrokenRead more

JP CrossFit – WOD Overhead Squat (1×3) From the rack Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Overhead squat* Toes to bar *Rx: 95/85/65/55 11 min cap!!Squats are meant to be fast and unbrokenRead more

JP CrossFit – WOD Stimulus Threshold Overhead Squat (1×3) From the rack Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Overhead squat* Toes to bar *Rx: 95/85/65/55 11 min cap!!Squats are meant to be fast and unbrokenRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 30 pushups 30 situps 30 air squats After each round choose 1 of the following: 200m run 250m row 250m ski 20 cal bike 18 burpees 60 double undersRead more