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 (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 (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

JP CrossFit – WOD Metcon (Weight) Every 90 seconds for 7 rounds: Split Jerk 1×2Build across sets up to a heavy 1×2. Split Jerk (Heavy 1×2 ) Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Push-ups Russian kettlebell swings* *Rx: 32kg/24kg/16kg 8 min cap!Read more

JP CrossFit – WOD Stimulus Lift Announcement Next week is 1RM back squat test on both Mon and Tues. Just like week 1, we will program a floater wod for folks to do on Tues if they were here on Mon! Good luck y’all! Back Squat 2×2 @ 85-100% Front Squat (3×4 ) 3×4 @ 65-75%Read more