JP CrossFit – WOD Squat Snatch (heavy 1×2) Finisher (Weight) Power Clean + X Front Squat (x= minimum 3, maximum 10)find heavy complex OR Front Squat, find a heavy 6 Front Squat (1 x 6)Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 30 min AMRAP w/ a partner: 200 m run 30 double DB front squats 30 russian twists 30 box jumps 30 double DB STOH *every 2 min both partners do 5 burpeesRead more

JP CrossFit – WOD Weekly Preview Monday : hinge, squat, overhead press, heavy weight, low volume. Stimulus: lift Tuesday : overhead pull, overhead press, squat, core, medium volume, lightweight Stimulus: pacer Wednesday : hinge, overhead press, overhead pull, light weight, high volume Stimulus: Pacer Thursday : Horizontal push, overhead pull, monostructural, lightweight, medium volume Stimulus: Pacer Friday: squat , monostructural, horizontal push Stimulus: Threshold Note: These wods are not set in stone and are subject to changeRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 30 min AMRAP w/ a partner: 200 m run 30 double DB front squat 30 russian twists 30 box jumps 30 double DB STOH *every 2 min both partners do 5 burpeesRead more

JP CrossFit – WOD STIMULUS Pacer: go out tepid, stay tepid- find a pace that you can maintain as you chip away at all of these reps. You want to avoid blowing up on any of these movements. Metcon (Time) 1,000m row 70 wallballs* 60 situps* 50 SA DB cleans* 40 pistols 30 chest to bars 20 deficit pushups* 10 SA devils press* 25 min cap! Rx: 35/50, 20/14, 2″/4″ deficit Rx+: 70/50, tall balls, GHDa perfect pre-thanksgiving chipper 😉 ENJOY!Read more