JP CrossFit – WOD Deadlift (Moderate 1×3 (touch and go) ) Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups8 min soft cap!Read more

JP CrossFit – Olympic Weightlifting Hang Power Snatch (5×3 @70%) Snatch Grip Deadlift (4×5 @90%) pause just off the ground, at the knee, and at the power position Back Squat (4×8 @70%)Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14 200m run 10 front rack lunges 3 L-sit pull ups Rx: 95/65 Rx+:115/80Lunge weight should be something you could do unbroken.Read more

JP CrossFit – WOD Metcon (No Measure) In a 30 min period find the following: max shoulder press max push press max push jerkFrom the rack. Time period can be extended depending on # of partners. Shoulder Press Push Press Push JerkRead more

JP CrossFit – WOD Row, Row, Row Your Boat! (Time) For time with a partner Rx: 2000m row –2min rest– 1500m row –2 min rest– 1000m row –2 min rest– 500m row Rx+ 120 cal –2 min rest– 90 cal –2 min rest– 60 cal –2 min rest– 30 cal 34 min cap ! Note: In order to complete the bikes, you and your partner should somewhat consistently be able to hit 300+ watts per 10 calories on the assault bike, and around 220+ watts on the echo.Read more