JP CrossFit – WOD Weekly Preview Monday : hinge, squat, overhead press, heavy weight, low volume. Stimulus: lift Tuesday : overhead pull, overhead press, squat, core, medium volume, lightweight Stimulus: pacer Wednesday : hinge, overhead press, overhead pull, light weight, high volume Stimulus: Pacer Thursday : Horizontal push, overhead pull, monostructural, lightweight, medium volume Stimulus: Pacer Friday: squat , monostructural, horizontal push Stimulus: Threshold Note: These wods are not set in stone and are subject to changeRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 30 min AMRAP w/ a partner: 200 m run 30 double DB front squat 30 russian twists 30 box jumps 30 double DB STOH *every 2 min both partners do 5 burpeesRead more

JP CrossFit – WOD STIMULUS Pacer: go out tepid, stay tepid- find a pace that you can maintain as you chip away at all of these reps. You want to avoid blowing up on any of these movements. Metcon (Time) 1,000m row 70 wallballs* 60 situps* 50 SA DB cleans* 40 pistols 30 chest to bars 20 deficit pushups* 10 SA devils press* 25 min cap! Rx: 35/50, 20/14, 2″/4″ deficit Rx+: 70/50, tall balls, GHDa perfect pre-thanksgiving chipper 😉 ENJOY!Read more

JP CrossFit – WOD STIMULUS Lift Clean and Jerk (1×1) building up to a heavy single! Snatch Pull (heavy 2×5) OR heavy 2 x 5 strict press in split positionRead more

JP CrossFit – WOD STIMULUS Grinder: this is going to be HARD and HEAVY. Don’t go out too hot, but embrace the suck. It is a hero WOD after all. Just keep moving. Marsha P. Johnson (AMRAP – Rounds and Reps) AMRAP 24 buy in 92 dubs 7 burpees in remaining time: AMRAP 7 deadlifts 24 box jumps 400 m run Rx: 205/155, 24″/20″ Rx+ : 275/205 Today is Transgender Day of Remembrance so we are doing a hero workout. This memorial workout from OUTAthletics dedicated to Marsha P. Johnson. As an African-American trans woman, Marsha P. Johnson “has been consistently been overlooked both as a participant in the Stonewall uprising and more generally, LGBTQ activism. As the broader gay and lesbian movement shifted toward leadership from white cisgender men and women, trans people of color were swept to the outskirts of the movement.”Read more