JP CrossFit – WOD Stimulus Grinder (depending on the version) Cardio Painz (Time) Level 3 2000m row 1 mile run 300 double unders Level 2* 2000m row 1 mile run 100 double unders Level 1* 1500m row 1000m run 200 single unders *Level 1 & 2 complete in any order Level 3: complete as written 24 min cap!!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) Rx: With a 10 min clock 2-4-6-8-10-12… Dips 10 wall balls 20/14, 10”/9” Rx+ 1-2-3-4-5-6-… Ring muscle ups 10 wall balls 20/14, 10”/9”Read more

JP CrossFit – WOD Stimulus Lift, Sprint Push Jerk (Heavy single ) Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 pull ups 50″ db overhead walking lunge1 length = 1 rep, so 1 full round = 12 repsRead more

JP CrossFit – WOD Stimulus Lift, Sprint Push Jerk (Heavy single ) Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 Pull Ups 50′ Dumbbell Overhead Walking Lunge* *Rx: 60/50/40/35 1x 25′ length = 1 rep, so 1 full round = 12 repsRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 w/ partner 80 wall balls 80 Russian KBS 80 situps 80 box jumps Every 2 min including the 0:00 – 10 burpees!Read more