JP CrossFit – WOD Stimulus Pacer Metcon (5 Rounds for reps) EMOM 30 Min 1: 12/10 Cal Row Min 2: AMRAP Dumbbell Snatch* Min 3: Rest Min 4: 45 Double Unders Min 5: AMRAP Dips Min 6: Rest Rx: 70/50/40/35 Dumbbell Rx+: Assault Bike, 60 Double Unders, Ring Muscle-upsShoot for heavier Dumbbell Snatches today. Score is Dumbbell Snatches plus Dips for each round.Read more

JP CrossFit – WOD Stimulus Pacer Metcon (5 Rounds for reps) EMOM 30 Min 1: 12/10 Cal Row Min 2: AMRAP Dumbbell Snatch* Min 3: Rest Min 4: 45 Double Unders Min 5: AMRAP Dips Min 6: Rest *Rx: 70/50/40/35 Dumbbell Rx+: Assault Bike, 60 Double Unders, Ring Muscle-upsShoot for heavier Dumbbell Snatches today. Score is Dumbbell Snatches plus Dips for each round.Read more

JP CrossFit – WOD Stimulus Pacer Metcon (6 Rounds for reps) EMOM 30 Min 1: 12/10 cal row Min 2: AMRAP db snatch Min 3: rest Min 4: 45 dubs MIn 5: AMRAP dips Min 6: rest Rx: 70/50/40/35 Rx: Assault bike, 60 dubs, Ring muscle upsShoot for heavier DB snatches today.Read more

JP CrossFit – WOD Stimulus Lift Back Squat (3×8 @ 60-75%) Metcon (No Measure) Accumulate 30-50 v-ups RX+: GHD situpsRead more

JP CrossFit – WOD Stimulus Threshold Metcon (Time) 4 rounds for time of: 800m run –3 min rest between rounds– 30min cap! Run substitutions: 1,000/800m-meter row/Ski-erg 2,500/1,750 meter Assault or Echo bikeScale runs to take around 4 min (based off an 8 min mile). You are hitting these runs HOT! Wear running shoes and bring a watch or phone for timing purposes. Murph prep baby!Read more