JP CrossFit – WOD Announcements It’s Ari’s first week of programming! Go Ari! Weightlifting Thruster (Heavy 1×3 Thruster) Build up to a heavy 3 rep thruster. Metcon Metcon (Time) 10 rounds for time: 5 thrusters* 5 toes to bar *Rx= 75/55# *Rx+= 95/65# 9 min time capFind a weight for the thruster and a toes to bar scale that you can do unbroken and press that gas pedal!Read more

JP CrossFit – Community Metcon (Time) For time- with a partner: Cash in: 400 m run 50 burpee box get overs(24/30) 80 DB snatch (50/35) 200 wallballs 80 DB snatch 50 burpee box get overs Cash out:400m run30 minute cap!Read more

JP CrossFit – Community Metcon (Time) For time -with a partner: Cash in: 400 m run 50 burpee box get overs(24/30) 80 DB snatch (50/35) 200 wallballs 80 DB snatch 50 burpee box get overs Cash out: 400m run30 min cap!Read more

JP CrossFit – WOD Metcon (5 Rounds for calories) 5 rounds: 2 min on/2 min off 5 wall facing HSPU 7 hang power cleans * max calorie row/bike in remaining time *Rx: 95/65, row cals *Rx+: 155/105, bike cals Score is caloriesRead more

JP CrossFit – Olympic Weightlifting Clean complex (7x(1+2) @60-70%) 1 Clean + 2 Hang Cleans (below knee) Clean Pull (4x(1+3) @80-90%) 1 Clean Pull + 3 Hang Clean Pull (below knee) Split Jerk (5×2 @65-70%) from a rack Press in Split (3x(4+4)) 4 per legRead more