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

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) With a partner AMRAP 30: 50/40 cal row 30 SA DB devils press 20 box jumps 10 wall walks Rx: 60/50/35/25lb dumbbell, 24″/20″ box Rx+: air bike, 30″/24″ boxRead more

JP CrossFit – WOD Musclebob Buffpants Vol 2 Mini (Weight) Every 30 sec for 10 min: 1 squat OR power snatch 135/95/75/65choose power or squat! then…15 min to build to heavy power or squat snatch Power Snatch (1×1) Squat Snatch (1×1)Read more

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 20 1: max effort hard pull* 2: rest 3: max effort line facing burpee 4: rest *Ring Muscle Up, Bar Muscle Up, Chest to bar, etc…If you are proficient at your pulling movement your first minute will be a max effort UNBROKEN effort.Read more