JP CrossFit – WOD Stimulus Lift Tempo Snatch (No Measure) For quality. Take 5 seconds from the start position to the power, then finish snatch at full speed. Halting Snatch Deadlift (1×3) Pause for 3 seconds immediately off the ground, at the knee, in the power position,You can get pretty heavy with these, up to 150-200% 1rm snatch Shoulder Press (1×3, Option to clean it from the ground and press for extra clean practice)Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24: Teams of 3: 15 synchro push ups 18 synchro lunges 21 synchro sit ups After each round, each partner rows 250m, one at a time. A medball is held overhead by another partner. Third partner rests. At the 24:00, synchro high fivesRead more

JP CrossFit – WOD Week Preview Monday: overhead press, hinge, heavy weight, low volume Tuesday: hinge, monostructural, low volume Wednesday: squat, overhead press, moderate weight, low volume Thursday: Hinge, squat, overhead pull, core, light weight, high volume Friday: squat, horizontal push, high volume, heavy to moderate weight Note: These wods are not set in stone and are subject to changeRead more

JP CrossFit – Community CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click hereNote: this is a non-JPCF benchmark and so the language surrounding gender is very much not in line with our philosophy. As per usual, do what is in your physical ability level. Most folks will get a perfectly great workout doing this as a partner with no weight. We kept this WOD as is because there are folks who already have scores for this, and making a new one would erase those. Partner Chad...Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12: 4 Ring Muscle Ups 20 Wall Balls* 200m Run *Rx: 20/14#Read more