JP CrossFit – WOD Metcon (5 Rounds for reps) 5 Rounds (3 minutes on/1 minute off): With a 3 minute clock: 50 Double Unders 25 Russian Kettlebell Swings* AMRAP Dips — Rest 1 minute between rounds– *Rx: 32/24/16 Rx+: Ring Muscle UpsRead more

JP CrossFit – WOD Choices! You will only be doing the 1 Rep Max Back Squat if you didn’t do it on Monday. If you did the Back Squat on Monday, you will be doing the 5K Row or 3 mile run either solo or with a partner. You will not be doing both the back squat and cardio, and if you are doing the cardio, you will only be doing the row or the run, not both. If you do the run or the row, you will also be doing the ring rows. Back Squat Testing 1 Rep Max Back Squat! (No Measure) 1×5 @ 60% 1×3 @ 70% 1×2 @ 80% 1×2 @ 90% 1×1 @ 95% 1×1 @ 103% Feel free to take a few increments more if you feel the jumps are big. However, do skip your current 1 rep max since the goal is to...Read more

JP CrossFit – WOD Testing 1 Rep Max Back Squat! (No Measure) 1×5 @ 60% 1×3 @ 70% 1×2 @ 80% 1×2 @ 90% 1×1 @ 95% 1×1 @ 103% Feel free to take a few increments more if you feel the jumps are big. However, do skip your current 1 rep max since the goal is to test and see if you are stronger. Back Squat (Find a 1 Rep Max Back Squat)Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 22 In a team of 3: Partner A: 500/400m row or 14-20 cal bike, or 400m run Partner B: AMRAP 10 DB hang clean and jerks 20 russian twists 30 lateral hops Partner C: restRead more

JP CrossFit – WOD Week Preview Monday: Squat Low Volume Stimulus: Lift Tuesday: Squat or Monostructural, Horizontal Pull Low Volume or High Volume Stimulus: Lift or Grinder Wednesday: Monostructural, Hinge, Overhead Pull High Volume Stimulus: Threshold Thursday: Hinge, Overhead Press, Squat Low Volume Stimulus : Threshold Friday: Overhead Pull, Hinge, Horizontal Push, Squat Medium Volume Stimulus: PacerRead more