JP CrossFit – WOD Metcon (Time) For Time 300/250m row 200m run 30 thrusters (75/65/55/45) –3 min rest– 300/250m row 200m run 20 thrusters (95/75/65/55) –3 min rest– 300/250m row 200m run 10 thrusters (115/105/85/75) 22 min cap!Read more

JP CrossFit – WOD Stimulus Threshold/Pacer Metcon (Time) For Time 300/250m row 200m run 30 thrusters (75/65/55/45) –3 min rest– 300/250m row 200m run 20 thrusters (95/75/65/55) –3 min rest– 300/250m row 200m run 10 thrusters (115/105/85/75) 22 min cap!Read more

JP CrossFit – Olympic Weightlifting Metcon (Weight) E90 sec for 6 rounds 2 cleans from the block or hang (@ or above knee) Metcon (Weight) E2mom for 5 rounds 1 hang clean 1 jerk Accessories Tempo Back Squat (5 sec descent 2 sec pause 0 sec ascent 0 sec pause) really focus on driving out of the hole aggressively. Note due to the tempo weight will end up being on the moderate side. Feel free to build in weight across sets vs hitting all sets at the same weight Sun’s Out Squirrels Out Successories (No Measure) 3 rounds not for time: 10 bus drivers 10 frontal raises 10 lateral raisesRead more

JP CrossFit – Community Metcon (3 Rounds for reps) with a partner: Every 6 min x 3: 400m run (together) 20 DB snatches (split up) 20 situps (split up) AMRAP burpee over DB 2 min rest b/w setsRead more

JP CrossFit – Community Metcon (No Measure) with a partner: Every 6 min x 3: 400m run (together) 20 DB snatches (split up) 20 situps (split up) AMRAP burpee over DB 2 min rest b/w setsRead more