JP CrossFit – WOD Metcon (Time) 4 RFT 25 toes to bar 400m run -rest 2 min- 25 min capStimulus- ThresholdRead more

JP CrossFit – WOD Metcon (Time) 3 RFT: 15 front rack lunge* 15 burpee over the bar rest 3 min 3 RFT 15 thrusters* 15 burpee over the bar 20 min cap *Lunge: 135/95/75/65 *thruster: 95/65/55/45Stimulus: pacer LETS GO!!Read more

JP CrossFit – WOD Metcon (Time) 3 RFT: 15 front rack lunge* 15 burpee over the bar rest 3 min 3 RFT 15 thrusters* 15 burpee over the bar 18 min cap *Lunge: 135/95/75/65 *thruster: 95/65/55/45Stimulus: pacer LETS GO!!Read more

JP CrossFit – WOD Power Snatch (build to heavy 1×2) Metcon (AMRAP – Rounds and Reps) AMRAP 10 2 box jumps (24″/20″) 2 DB snatches* 20 dubs 4 BJs 4 DB snatches 40 dubs 6,6,60, 8,8,80 etc. *70/50/40/35the reps go up by 2 and the dubs go up by 20 each round! This DB should be HEAVY! Stimulus: thresholdRead more

JP CrossFit – WOD Metcon (7 Rounds for reps) EMOM 28 1- max cal row 2- max reps sit ups 3- max rep weighted box step overs 4- rest Rx+: bike , GHDs Step overs with 2 DBs! Stimulus: ThresholdRead more