JP CrossFit – WOD Stimulus threshold Metcon (5 Rounds for reps) 5 rounds of 2:00 on/1:00 off 32 double unders 8 power cleans Max hspu Rx: 135/105/95/75 Rx+: 64 double undersDubs should be something you can finish in 35 sec or less. Rx+ can’t mess up more than once. Cleans should be fast singles around 35 sec or less. budget at least 45-40 sec for hspu (when fresh). Good goal = 10 hspu+ a round.Read more

JP CrossFit – WOD Stimulus Pacer Metcon (Time) For time 500/400m row 400m plate run 30 single-legged squats 20 v-ups 10 single db devils press 20 v-ups 30 single-legged squats 400m plate run 500/400m row *Rx: plates: 45/35/25 devils press: 50/35/25 25 min cap!!scale row to take 2 min, run to take about 3-4 min, pistols about 2 min, v-ups 2 min or two sets, devils press about 2 min.Read more

JP CrossFit – WOD Thruster (1×2) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups7 min cap!Read more

JP CrossFit – WOD Stimulus Sprint–pop that top!!! Thruster (1×2) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups7 min cap!Read more

JP CrossFit – Community Metcon (Time) With a partner, for time 100 db clean and jerks 100 burpees 100 russian kettlebell swings –Starting at the 0, 4 burpees– 24 min cap!Both partners complete the 4 burpees together (scale to take 20 sec or less), and must go i-go-you-go on the workRead more