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

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 14 db hang snatches 14 weighted lunges 14 russian twists 14 push ups 30 Lateral hops –E2MOM: 5 burpees —New folks, skip the burpees and rest :30-1minRead more

JP CrossFit – Olympic Weightlifting Clean (1-1-1-1-1-1) Pause for 3 seconds at the knee on the way up. This will significantly reduce load. Above notation indicates that you’re to build to a single rep, adding in weight each time for 6 total reps. Metcon (Weight) E90s for 10 rounds 1 hang squat clean 1 jerkveteran athletes split jerk, new athletes push jerk. Optional Accessorie(s) Bulgarian Split Squat Complete 5 reps per leg. Use db or Kb (single or double) Sun’s Out Squirrels Out Successories (No Measure) 3 rounds not for time: 10 bus drivers 10 frontal raises 10 lateral raisesRead more