JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 5 -10-15-20… Wall Balls* 15-30-45-60… Double Unders *Rx: 20/14 Continue adding 5 wall balls and 15 double unders each round.Goal is to finish 5-7+ rounds! Finisher Metcon (No Measure) 4 sets: :20 med-ball Russian twist :10 rest :20 flutter kicks :10 restRead more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 5 -10-15-20… Wall Balls* 15-30-45-60… Double Unders *Rx: 20/14 Continue adding 5 wall balls and 15 double unders each round.Goal is to finish 3-5+ rounds! Finisher Metcon (No Measure) 4 sets: :20 med-ball Russian twist :10 rest :20 flutter kicks :10 restRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a Partner, i-go-you-go AMRAP 30 400m run/500m row/20 cal bike* 40 push ups 40 db thrusters 40 v-ups 40 box jump overs 40 russian twists *accumulate distances i-go-you-go styleCan you get two rounds?!?!?!Read more

JP CrossFit – WOD Weekly Preview Monday Overhead Press, Squat, Monostructural, Core Medium Volume, Light Weight Stimulus: Sprint Tuesday Hinge Low Volume, Heavy Weight Stimulus: Lift Wednesday Monostructural, Hinge, Overhead Press, Overhead Pull Medium Volume, Light Weight Stimulus: Threshold Thursday Overhead Press, Hinge, Core, Low Volume, Heavy Weight Stimulus: Lift/Sprint Friday Hinge, Horizontal Push, Squat, Medium Volume, Moderate Weight Stimulus: ThresholdRead more

JP CrossFit – WOD Stimulus Grinder Jasmine’s Parting Gift 🙂 (AMRAP – Rounds and Reps) AMRAP 30 800m run 3 rounds of 3 hard pulls 3 squat snatches Rx: 135/115/95/75Aim for around 3 rounds +- half a round. These snatches should be heavy enough to need to be singles. run should take about 4:30 or less. Pull ups can be fast singles and should be HARD variations–strict is always a good idea if kipping is too easy but the next movement up is not there yet. I’M EXCITED FOR YOUR FITNESS!Read more