JP CrossFit – WOD Stimulus Threshold Metcon (AMRAP – Reps) 4 rounds of 3:00on/3:00off 500/400m row AMRAP Clean and Jerks* *Round 1: @ 95/75/65/55 or light *Round 2: @ 135/105/95/75 or moderate *Round 3: @ 155/125/105/95 or heavy *Round 4 @ 185/155/125/105 or very heavyWeights go up each round. Round 1: sets of 5+, aim for 15 +/-3 reps Round 2: sets of 2-3, aim for 10 +/- 3 reps Round 3: singles, aim for 6 +/-3 reps round 4: singles, aim for 1-3 repsRead more

JP CrossFit – WOD STIMULUS Pacer–this is absolutely a long run in disguise 🙂 Metcon (AMRAP – Rounds and Reps) AMRAP 27 400m run 14 push ups 400m run 12 ring rows 400m run 10 strict pull upsExpecting 2-3 rounds here.Read more

JP CrossFit – WOD STIMULUS Pacer–this is absolutely a long run in disguise 🙂 Metcon (AMRAP – Rounds and Reps) AMRAP 27: 400m Run 14 Push-Ups 400m Run 12 Ring Rows 400m Run 10 Strict Pull-UpsExpecting 2-3 rounds here.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30: In teams of 4: Player 1: 400m Row Player 2: Heavy Object Hold* Player 3: AMRAP 6 Dumbbell Deadlifts 6 Dumbbell Hang Cleans 6 Dumbbell Shoulder to Overhead 6 Dumbbell Snatches Player 4: Rest *Plate, DBall, SandbagPlayer 1 completing the row dictates the transitions. When Player 1 finishes the row: Player 1 does the Heavy Object Hold. Player 2 continues the the AMRAP where Player 3 left off. Player 3 rests. Player 4 rows. For the hold, you can hold the object in any which way you want, bear hug, on the shoulders, overhead, just don’t put it down! Score is total rounds of the AMRAP completed by the team.Read more

JP CrossFit – WOD Metcon (No Measure) Weekly Preview: Monday: Movement patterns: monostructural, overhead pull, horizontal push, horizontal pull Volume: moderate to high load: light Tuesday: Movement patterns: hinge, overhead press Volume: low load: heavy Wednesday: Movement patterns: squat, monostructural Volume: low load: heavy Thursday: Movement patterns: overhead press Volume: low load:low and heavy Friday: Open wodRead more