JP CrossFit – WOD Metcon (5 Rounds for reps) 2:00 on/ 1:00 off for 5 rounds 60 single unders 10 single arm russian kb swings right 10 single arm russian kb swings Left AMRAP dipsRead more

JP CrossFit – WOD Metcon (5 Rounds for reps) 2:00 on/ 1:00 off for 5 rounds 60 single-unders 10 single arm russian kb swings with the right arm 10 single arm russian kb swings with the left arm AMRAP dipsRead more

JP CrossFit – WOD Stimulus Pacer/threshold Row, Row, Row Your Boat! (Time) For time with a partner Rx: 2000m row –2min rest– 1500m row –2 min rest– 1000m row –2 min rest– 500m row Rx+ 120 cal –2 min rest– 90 cal –2 min rest– 60 cal –2 min rest– 30 cal 34 min cap ! Note: In order to complete the bikes, you and your partner should somewhat consistently be able to hit 300+ watts per 10 calories on the assault bike, and around 220+ watts on the echo.Read more

JP CrossFit – WOD Row, Row, Row Your Boat! (Time) For time with a partner Rx: 2000m row –2min rest– 1500m row –2 min rest– 1000m row –2 min rest– 500m row Rx+ 120 cal –2 min rest– 90 cal –2 min rest– 60 cal –2 min rest– 30 cal 34 min cap ! Note: In order to complete the bikes, you and your partner should somewhat consistently be able to hit 300+ watts per 10 calories on the assault bike, and around 220+ watts on the echo.Read more

JP CrossFit – WOD Stimulus Threshold Overhead Squat (1×3) From the rack Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Overhead squat* Toes to bar *Rx: 95/85/65/55 11 min cap!!Squats are meant to be fast and unbrokenRead more