JP CrossFit – WOD Announcement Today we have two wods. Half of folks will start with the row and the other with the death by. Folks will use the death by as a way to warm up for the row, and rowers will use the death by as a way to push recovery. Stimulus Threshold 2k Row (Time) Max Effort 2k Row Metcon (AMRAP – Rounds and Reps) Death by 1 medball over the shoulder clean clean* –3 shuttle runs — *add 1 medball clean each round, shuttle runs stay the same_Scale shuttle runs to take about 25 sec. Down and back is 1. 50ft total per shuttle run. You only get points for a completed shuttle run, not a partial run.Read more

JP CrossFit – WOD Stimulus Lift, Sprint Metcon (Weight) EMOM 8 1 power snatchBuild to the heaviest weight Isabel (Time) For Time: 30 Snatches, 135# / 95#6 min time cap! Note this is the old scoring system. For today, any weights between 135-95 can be considered rx. Pick a weight that you can do as quick singles or hit at least 5 snatches/minRead more

JP CrossFit – WOD Metcon (Weight) EMOM 8 1 power snatchBuild to the heaviest weight Isabel (Time) For Time: 30 Snatches, 135# / 95#6 min time cap! Note this is the old scoring system. For today, any weights between 135-95 can be considered rx. Pick a weight that you can do as quick singles or hit at least 5 snatches/minRead more

JP CrossFit – WOD Stimulus Pacer Metcon (Time) 3 rounds for time 400m run 100 double unders 10 front squats 18 min cap! Rx: 225/185/155/125HEAVY SQUATS TODAY MY FRIENDS! Squats should be a weight that you could potentially do unbroken when fresh but will have to split up to 2-3 sets for a workout. Dubs should take no more than 2:00 and run 2:30 minRead more

JP CrossFit – WOD Stimulus pacer Metcon (4 Rounds for reps) 4 rounds min 1: 10 tall balls min 2: AMRAP burpees min 3: 10 heavy db snatches min 4: AMRAP ring rows Rx: 70/60/50/40, 11’/10′ Rx+ Unbroken on the sets of 10Read more