JP CrossFit – Community Aerobic Capacity Week 3, Day 1 (7 Rounds for time) 200m @ fast pace,75 sec rest 200m @ fast pace, 75 sec rest 600m, @ moderate pace, no rest, 200m, @ moderate pace 75 sec rest 600m, @ moderate pace, no rest 200m, @ moderate pace, 75 sec rest 400m Score is time for each effort Total meters: 2400mRead more

JP CrossFit – WOD Stimulus Threshold Metcon (4 Rounds for reps) With a 2:30 clock 16 toes to bar 14 push ups AMRAP double db box step ups –1 min rest– With a 2:30 clock 14 toes to bar 12 push ups AMRAP double db box step ups –1 min rest– With a 2:30 clock 12 toes to bar 10 push ups AMRAP double db box step ups –1 min rest– With a 2:30 clock 10 toes to bar 8 push ups AMRAP double db box step ups –1 min rest– Rx: 50s/35s/25sRead more

JP CrossFit – WOD Announcement Today we have two wods. Half of folks will start with the row and the other with the death by. Folks will use the death by as a way to warm up for the row, and rowers will use the death by as a way to push recovery. Stimulus Threshold 2k Row (Time) Max Effort 2k Row Metcon (AMRAP – Rounds and Reps) Death by 1 medball over the shoulder clean clean* –3 shuttle runs — *add 1 medball clean each round, shuttle runs stay the same_Scale shuttle runs to take about 25 sec. Down and back is 1. 50ft total per shuttle run. You only get points for a completed shuttle run, not a partial run.Read more

JP CrossFit – WOD Stimulus Lift, Sprint Metcon (Weight) EMOM 8 1 power snatchBuild to the heaviest weight Isabel (Time) For Time: 30 Snatches, 135# / 95#6 min time cap! Note this is the old scoring system. For today, any weights between 135-95 can be considered rx. Pick a weight that you can do as quick singles or hit at least 5 snatches/minRead more

JP CrossFit – WOD Metcon (Weight) EMOM 8 1 power snatchBuild to the heaviest weight Isabel (Time) For Time: 30 Snatches, 135# / 95#6 min time cap! Note this is the old scoring system. For today, any weights between 135-95 can be considered rx. Pick a weight that you can do as quick singles or hit at least 5 snatches/minRead more