JP CrossFit – WOD Week Preview Monday: Squat and Overhead Press, Hinge Low Volume Stimulus: Lift and Sprint Tuesday: Monostructural, Horizontal Push, Vertical Pull High Volume Stimulus: Pacer Wednesday: Monostructural, Horizontal Pull High Volume Stimulus: Threshold Thursday: Hinge, Overhead Press, Squat Low Volume Stimulus : Threshold Friday: Overhead Pull, Hinge, Horizontal Push, Squat Medium Volume Stimulus: PacerRead more

JP CrossFit – Community May the 4th Be With You (AMRAP – Rounds and Reps) 24 min AMRAP With a partner- alternating full rounds: 4 DB squats 4 DB snatches 4 DB push press 4 weighted lunges 4 burpees over the DB -every 8 minutes including at 0:00, 400 m run!- Jedi Knights: 50/35 Jedi Masters: 70/50Read more

JP CrossFit – WOD Birthday Smash! (Time) For time: 800m run 21-17-12 Power Cleans* Burpee Over the Bar 800 m run *Rx: 155/135/105/95 25 min capShamelessly created a WOD with my favorite movements for my b-day 🙂 hope you enjoy it as much as i did! – coach ashRead more

JP CrossFit – WOD Metcon (Time) For time: 800m run 21-17-12 power cleans burpee over the bar 800 m run time cap: 25 min Rx: 155/135/105/95Shamelessly created a WOD with my favorite movements for my b-day 🙂 hope you enjoy it as much as i did! – coach ashRead more

JP CrossFit – WOD Skillwork (No Measure) Every 90s x 4 sets: 3-6 reps of HSPU practice Can be kipping, strict, wall facing, negatives, etc. Metcon (AMRAP – Rounds and Reps) AMRAP 8 4 Handstand Pushups 4 Deadlifts* 4 Pistols (Single-Leg Squats) *Rx: 275/225/185/155Read more