JP CrossFit – WOD Back Squat (1 RM test!! Aim for 103%!) 1×5 @ 60% 1×3 @ 70% 1×2 @ 80% 1×2 @ 90% 1×1 @ 95% 1×1 @ 103%+Read more

JP CrossFit – Community Metcon (3 Rounds for reps) Fight gone bad style 3 rounds of Min 1: AMRAP wall balls Min 2: AMRAP push-ups Min 3: AMRAP dumbbell snatches Min 4: AMRAP lunges Min 5: AMRAP sit-ups Min 6: RestIf folks have to start at different minutes, follow the order from the minute that you’re placed on.Read more

JP CrossFit – Community Metcon (3 Rounds for reps) Fight gone bad style 3 rounds of Min 1: AMRAP wall balls Min 2: AMRAP push-ups Min 3: AMRAP dumbbell snatches Min 4: AMRAP lunges Min 5: AMRAP sit-ups Min 6: RestIf folks have to start at different minutes, follow the order from the minute that you’re placed on.Read more

JP CrossFit – Community Aerobic Capacity Week 2, day 2 (6 Rounds for time) 200m @ moderate pace, 100m easy jog 400m @ moderate pace, 200m easy jog 600m @ moderate pace, 300m easy jog 600m @ moderate pace, 200m easy jog 400m @ moderate pace, 200m easy jog 200m @ moderate pace, 100m easy jog Total meters: 3600m Feel free to note your paces downRead more

JP CrossFit – WOD Metcon (No Measure) 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