JP CrossFit – WOD Metcon (Time) For time 4 rounds of 20 power cleans 20 front rack lunges 20 push presses 75/65/55/45 17min cap!Choose a scale you can do sets of 10 at for cleans, unbroken on lunges, and sets of 5 at for push presses. This is purposefully high volume and big sets. New folks can scale to 3 roundsRead more

JP CrossFit – WOD Warm up (No Measure) With a partner alternating :30 sec :30sec @ damper 10 :30 sec @ damper 6 :30 sec @ damper 3This is just so y’all can get a feel of the efffect damper has Metcon (5 Rounds for time) 5 rounds of Max effort 300/250m row Rest 1:5 ratio Row should take under 1 min or should be scaled to be able to take under 1 min. Set the rower to count down your meters each time. Give yourself 5 min of rest after your row–theorhetically this should be enough for you to recover and hit the same time. GO HARD. Include milisecond in commentsRead more

JP CrossFit – WOD Metcon (Time) 400m run 4 rounds of 5 double db squats 5 strict pull ups 400m run 3 rounds of 5 double db squats 5 strict pull ups 400m run 2 rounds of 5 double db squats 5 strict pull ups 400m run 1 rounds of 5 double db squats 5 strict pull ups 400m run 25 min cap! *Rx: 50’s/35s/25sPick a weight you can do squats unbroken with. Pull ups can be fast singles as long as they’re fast.Read more

JP CrossFit – WOD Metcon (Time) 400m run 4 rounds of 5 double db squats 5 strict pull ups 400m run 3 rounds of 5 double db squats 5 strict pull ups 400m run 2 rounds of 5 double db squats 5 strict pull ups 400m run 1 rounds of 5 double db squats 5 strict pull ups 25 min cap! *Rx: 50’s/35s/25sPick a weight you can do squats unbroken with. Pull ups can be fast singles as long as they’re fast.Read more

JP CrossFit – WOD Metcon (Weight) E90 sec for 7 rounds (build accross sets to a heavy 1×2) Split Jerk (1×2 ) Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 push ups russian kb swings Rx: 32kg/24kg/16kg 8 min cap!Read more