JP CrossFit – Community Uphill Both Ways (Time) For time: 1 round: 800m run 10 burpees 20 kettlebell swings 30 air squats directly into… 2 rounds: 400 m run 10 burpees 20 kettlebell swings 30 air squats directly into… 3 rounds: 10 burpees 20 kettlebell swings 30 air squats 30 min capRead more

JP CrossFit – WOD Front Squat (moderate 1 x 3) build to a MODERATE 1×3 – around 65%-75% of 1RM Metcon (Time) 4 RFT 15 bar facing burpees 15 front squats* 75 single unders *115/85/65/55 16 min cap! STIMULUS Threshold- keep moving! dont slow down, try to speed up at the end if you can!Read more

JP CrossFit – WOD STIMULUS Pacer- dont go out super fast! Metcon (AMRAP – Rounds and Reps) AMRAP 24 With partner: partner 1: 200 m run partner 2: AMRAP 25 ft DBall bear crawl 10 hops over DBall 25 ft DBall bear crawl 5 strict pullupswe have some d ball bear crawls yall! have fun with this new movement 🙂Read more

JP CrossFit – WOD STIMULUS Pacer- this is an 18 min workout- i want you moving the whole time- of you can speed up towards the end, great but dont go out hot! CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-BarRead more

JP CrossFit – WOD STIMULUS Pacer- don’t go out too hot on these max effort movements. Pick a rep scheme you can maintain for all 5 rounds Metcon (5 Rounds for reps) EMOM: 30 1: 2 legless rope climb 2: max effort double DB thruster* 3: rest 4: max effort cal bike 5: 20 sit ups* 6: rest *50’s/35’s/25’s/20’s/15’s Rx+: GHDsscore is number of thrusters + number of calories for each roundRead more