JP CrossFit – WOD Metcon (Time) For time: 500m row/ 400m run 30 toes to bar 15 clean & jerks* 500m row/400m run 20 toes to bar 10 clean & jerks 500m row/400m run 10 toes to bar 5 clean & jerks 500m row/400m run *Rx: 95/65 Rx+: 135/95 23 min capIndicate whether you ran or rowed.Read more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch complex (4x(2+1)) Snatch Lift-Off (x2) + Pause Snatch (x1) Four sets at 70-75%. Pause for 3x at the knee on each rep. Clean and Jerk (4×2) four doubles at 75-80% Back Squat (4×6) 70-75%. Lift with good form, sending the knees forward as you descend and then leaving them forward as you rise. Afterbash 3 supersets of 12 reps: DB Rows (12/side) Face Pulls DB Curls 3 supersets of 12 reps: Russian Twists (12/side) Hanging Leg RaisesRead more

JP CrossFit – WOD Metcon (Weight) E2MOM for 9 rounds 3 back squats 2 front squatsBuild in weight as you go along. Only add weight after completing the front squats. Take little to no break btw back squats and front squats. Metcon (Time) 40-30-20-10 air squats up downs 8 min capRead more

JP CrossFit – WOD Metcon (No Measure) EMOM 6 1 tempo pull up3 second ascent 3 second hold 5 second descent Metcon (AMRAP – Rounds and Reps) AMRAP 12: 3-6-9-12… Power Snatches* Chest to Bar Pull-ups Box Jumps* *Rx: 95/65, 24/20Read more

JP CrossFit – WOD Announcements We don’t do these kinds of wods often. We will shower you with all the words of affirmation if you come! This is your cardio broccoli! Slow and steady wins today’s race! COME AND HAVE FUNNNNNN!!! Cardio Painz (Time) Level 3 2000m row 1 mile run 300 dubs Level 2* 2000m row 1 mile run 100 dubs Level 1* 1500m row 1000m run 200 singles *Level 1 & 2 complete in any order Level 3: complete as written 24 min cap!!Choose a level that allows you to get the row and run done in 8-10 min each. 3-5 min for jump rope portion.Read more