JP CrossFit – Community Aerobic Capacity week 2, day 1 (4 Rounds for time) 2 rounds of all of the following: 500m run @ moderate pace, 2 min rest 400m run @ fast pace, 2 min rest 300m run @ faster pace, 2 min rest 200m run @ fastest pace, 2 min rest Total meters: 2800m Take note of what each pace is for youRead more

JP CrossFit – WOD Metcon (6 Rounds for reps) Every 3:30 for 6 rounds: Begin every round with a 400 m run With the remaining time complete as many reps as possible of: Round 1 and 4: Toes-to-Bars Round 2 and 5: Kettlebell Swings* Round 3 and 6: Calorie Row *Rx: 24/20/16/12 kg Score is total reps of toes-to-bar, kettlebell swings, and calories rowed.Read more

JP CrossFit – WOD Metcon (Weight) Every 90 seconds for 6 rounds: 1 power snatch + 1 overhead squatWork up in weight across the rounds Metcon (Time) 10 rounds for time: 4 deadlifts 3 hang power snatches 2 overhead squats Rx: 115/105/85/75 10 min time cap!Read more

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 20 Min 1: 60 Double Unders Min 2: 20 Sit-ups Min 3: AMRAP Rope Climbs Min 4: Rest Score is the total number of rope climbs completed.Read more

JP CrossFit – WOD Back Squat (2×4 @ 80-95%) Front Squat (3×5 at 60-70%) Just like on 6/4, these will be “back off sets” meaning they should be lighter and nowhere near your back squat weight but will add more squat volume. You can decide to go up between sets or stay at the same weight. If you feel good, consider going heavier than you did two weeks ago.Read more