JP CrossFit – WOD Thruster (Heavy 1×1 or 1×2 (from the rack)) Want points? Come and Get ’em (Time) 18-15-12-9 Thrusters* Bar Over Burpees 11 min cap *Rx: 95/75/65/55This has 54 reps, which is 9 more reps then Fran. Plan on 2 sets or less. Prioritize speed and big sets.Read more

JP CrossFit – WOD Metcon (Time) For time: Cash in: 5 Pull-overs Directly into 5 rounds of: 50 Double Unders 10 Push Ups 10 V-ups Cash out: 5 Pull-overs 13 min cap!Scale Double Unders to take about 30 sec or less, push ups and v-ups in two sets or less. Pull-overs can be broken up to singles (2 min budget on either end). Don’t have Pull-overs yet for a metcon? Your scale will be a 10 Reverse Burpee Cash-in/out! () () At Home WOD (Time) For Time: 100 Burpees EMOM (Every Minute On the Minute) including at the start: 10 Air Squats Set yourself a running stopwatch or use an app like Gym Next Flex Timer, put on some music, and get it done! Suggested warmup: Foam roll whatever feels sore (hips, upper back?) 4 inchworms with a pushup from your knees or toes On each side: Low Lunge Hamstring...Read more

JP CrossFit – WOD Handstand Walk Skill Work (No Measure) For athletes who are able to perform a handstand walk: Max distance handstand walk (if you have less than 20′ unbroken) Handstand walk turning practice Handstand walk plate obstacle course Backwards handstand walk For athletes without a handstand walk yet Box around-the-worlds (5 reps) 5×10 wall-facing shoulder taps 5×10 shoulder taps facing away from the wall 10 kick ups Coach/athlete assisted walks Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Dumbbell Hang Squat Cleans* 20′ Handstand Walk 12 Toes to Bar 20′ Handstand Walk *Rx: 60/50/40/35 Rx+: Minimum 10′ increments for Handstand WalkScale handstand walks to 3 wall walks or a scale that that takes about 1 minute.Read more

JP CrossFit – WOD 20 seconds? More like 20 hours! (8 Rounds for distance) Part A: 2:00on/2:00off with a partner for 3 rounds Alternating 2:00 of rowing @ 27s/m or less at an easy pace Part B: 8 rounds of :20 sec max sprint @ 36+ s/m ~rest as much as is needed (minimum of 2-3 min)~ Your score is max distance per roundThis is for SPEED. When you train for speed, you need a ton of rest to be fully recovered. It’s not unheard of to have a 1:10 work-to-rest ratio or greater. You need to hit those 20 seconds hard! You can only click the Rx button if you can maintain a stroke rate of 36 s/m or more. Only part B will be scored.Read more

JP CrossFit – WOD Warmup Metcon (AMRAP – Rounds and Reps) With a 4 min clock: 2-4-6-8… Up Downs Lunges Dumbbell Shoulder to Overhead Split Jerk (Find a Heavy 1×1 or 1×2) You may only enter points for PRing your 1×1 or your 1×2, not both.Read more