JP CrossFit – Community Metcon (Calories) In teams of 3 AMRAP 30 Partner 1: AMRAP cal row or bike Partner 2: 1 round of 10 db cleans 8 db front squats 6 db shoulder to overhead 4 db clusters Partner 3: restChoose a weight that would allow you to do the work unbroken without putting the db down. Ideally work should be scaled to take 2 min or less. Score is total calories as a team! New folks can sub thrusters for clusters.Read more

JP CrossFit – WOD Stimulus Threshold Metcon (4 Rounds for reps) 4 rounds of Min 1: 14/12 cal row Min 2: Rest Min 3: AMRAP handstand walk Min 4: rest Rx+: Assault bike 😉 HSW Scales: Shoulder taps, around the worlds, kick ups…etc (not wall walks)Read more

JP CrossFit – Olympic Weightlifting Snatch (5×1 @85-93%) Clean and Jerk (3×1 @85-90%) Back Squat (3×2 @83+%) aim for three reps in reserve Push Press (3×2 @90+%) aim for three reps in reserveRead more

JP CrossFit – WOD Stimulus Pacer or Grinder You must run Swiftie (Weight) Rx: 1 mile run Max clean 16 min Cap! Rx+ 2 mile run Max clean 21 min cap!Budget at least 4 min to clean, regardless of what version you choose. Make sure you write down whether you power or squat cleaned. below are multople inputs you can add in case you crush your run or clean ur run or clean! You must row Swiftie (Weight) 2k row max clean 15 min cap!Row version is here for folks who will not be running Power Clean For your reference and in case you PR Squat Clean (For your reference and in case you PR) 1-Mile Run (Time) Max Effort 1-Mile Run 2-Mile run (Time)Read more

JP CrossFit – WOD Stimulus Pacer or Grinder You must run Swiftie (Weight) Rx: 1 mile run Max clean 16 min Cap! Rx+ 2 mile run Max clean 21 min cap!Budget at least 4 min to clean, regardless of what version you choose. Make sure you write down whether you power or squat cleaned. below are multople inputs you can add in case you crush your run or clean ur run or clean! You must row Swiftie (Weight) 2k row max clean 15 min cap!Row version is here for folks who will not be running Power Clean For your reference and in case you PR Squat Clean (For your reference and in case you PR) 1-Mile Run (Time) Max Effort 1-Mile Run 2-Mile run (Time) 2k Row (Time) Max Effort 2k RowRead more