JP CrossFit – WOD Thruster (Find a Moderate 3) Save your gas for Fran Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsScale for sub 6 7 minute capRead more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (1RM) Clean and Jerk (1RM)Read more

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