JP CrossFit – WOD Single Barbell Suitcase Deadlift (3×5; Each set is *both* sides) Silent Deadlift (Find a heavy 5) Shhhhhhhhh If it’s loud, it’s a no rep- keep control through the negative!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP 250m Row or 200m Run 15 Pushups 25 Box Jumps (24″/20″) 15 DB Snatches (50lbs/35lbs) 15 Medball Weighted Situps (20lbs/14lbs)Athletes are encouraged to alternate between rowing and runningRead more

JP CrossFit – WOD Front Squat (Find a heavy double) Fran is tomorrow. Choose wisely. Squat Fundamentals (AMRAP – Rounds and Reps) As Many Rounds As Possible (AMRAP) in 10 minutes 10 Wallballs 25 Double UndersRead more

JP CrossFit – WOD Power Clean (Find a heavy double, drop from the top and reset) Metcon (Time) 5 rounds 6 Cleans 4 Wall Walks 10 Toes to Bar Rx: 135/95 Rx+: 155/110 Scale to 3 Wall Walks as needed 16 minute capRead more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) With a partner: AMRAP 24: 200m run 20 synchro sit ups 20 synchro kettlebell swings A: 18 air squats 12 burpees B: 18 Russian twists 12 push upsPartners run together and do the synchro work together, and then one does A and the other does B, alternating A and B every round. Athletes can’t leave the room til both have finished their individual work.Read more