JP CrossFit – Community Announcement Reminder: Sat community will be suspended for the summer. Instead we will be posting a running-based track workout that y’all can do. It’s linear and so builds upon itself (like our backsquat cycle). Aerobic Capacity Week 1, Day 1 (6 Rounds for time) 800m @ moderate pace, 45 sec rest 200m @ fast pace, 2 min rest 600m @ moderate pace, 45 sec rest 200m @ fast pace, 2 min rest 400m @ moderate pace, 45sec rest 200m @ fast pace Total meters: 2400m This is taken from Chris Hinshaw’s 10 week 5 K training plan. Feel free to cut down on volume but do try to keep the different intensities. Record pace/time per roundRead more

JP CrossFit – WOD Metcon Metcon (Time) 10 Rounds For Time: 3 strict pull ups 6 power cleans* 36 double unders *Rx = 155/115/105/85 17 min capRead more

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JP CrossFit – WOD Weightlifting Bench Press (Find a Moderate 5×3 Bench Press) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 12 wall balls* 6 v-ups *Rx = 20/14, 10’/9′ Rx+ = 11’/10′Read more

JP CrossFit – WOD Metcon Metcon (Time) 10 Rounds For Time: 3 strict pull ups 6 power cleans* 30 double unders *Rx = 155/115/105/85 20 min capThe weight for the power cleans should be something you can comfortably do in two sets and the double unders shouldn’t take more than 20 seconds.Read more