JP CrossFit – WOD Deadlift Program: Week 4 Deadlift (Build to a 1×2 at 90-95% of your 1RM) Back off Sets (Weight) Every 2:30 for 6 rounds 3 deadlifts at 75-80% of your 1 RMRead more

JP CrossFit – WOD Remember Ludlow (Time) On April 20, 1914 the US Army opened fire on the homes of striking workers and their families from machine gun emplacements, that had been dug into place during negotiations to end the strike. Twenty people were killed, including twelve children. To learn more, visit https://en.wikipedia.org/wiki/Ludlow_Massacre 4 Rounds 4 x 100m Burdened Run (45/35) 20 Burpees 19 Dumbbell Snatch (50/35) 14 Front Squat (135/95)35 min time cap!Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 In teams of 2, one partner working at a time. 90 calorie row 70 wall balls 50 kettlebell swings 30 burpee box jumpsRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 28 In teams of 2, one partner working at a time. 90 calorie row 70 wall balls 50 kettlebell swings 30 burpee box jumpsRead more

JP CrossFit – WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesThis is an HQ workout, so there is only two Rx weights. The power cleans should be a weight that you can do unbroken throughout the workout. Also note the scoring is strange for this WOD, as it only counts full rounds.Read more