JP CrossFit – WOD Deadlift (Weight) Every 20s x 20 – 1 rep @ 70%-80% of 1 RM Deadlift this is just here so you can look up your 1 RM Metcon (Time) 10 RFT: 3 box jumps 5 Russian KBS 10 cross over single unders Rx: 70/53/44/35, 24″/20″ 12 min cap!Read More

JP CrossFit – WOD Metcon (5 Rounds for reps) 5 rounds: Every 3 min 300/250 m row 12 pull-ups max rep air squats -rest 3 min-Read More

JP CrossFit – WOD Ava (AMRAP – Rounds and Reps) AMRAP 20:53 400 m run 21 ground to overhead* *Rx: 95/75/65/55 athletes can choose snatch or clean and jerk -weight should be light! This workout is named after Jason Khalipa’s (2008 CF games winner, owner of NCFit) daughter, Ava. He created this workout as she...Read More

JP CrossFit – WOD Back Squat (3×7 @ 65-80%) Death by Pushups! (AMRAP – Rounds and Reps) classic death by format: perform 1 pushup in the first minute, 2 in the second minute, 3 in the third minute, etc. 15 min cap!Scale so that you can get through the round of 7 and into the...Read More

Announcements We’ve made room in the Murph heats! Ring Rows will be done over by the mural wall with the rings being hung from the high rings and the wall-mounted rigs. If you were on the waiting lists, I was able to shift you into the heats you indicated you wanted to be in. If...Read More

JP CrossFit – WOD Weekly Preview Monday: squat moderate volume, heavy weight Stimulus: lift Tuesday: hinge, overhead press, monostructural moderate volume, light weight Stimulus: pacer Wednesday: monostructural, horizontal pull, overhead pull, squat high Volume, light load Stimulus : threshold Thursday: hinge, monostructural moderate volume, moderate load Stimulus: threshold Friday: horizontal push, overhead pull, overhead press...Read More

JP CrossFit – Community Metcon (Time) For time, in teams of 2, i-go-you-go 2 mile run 100 db plank drags 100 lateral hops 100 russian twists 100 db clean and jerks 35 min cap!Partners can split up the run however they like or, if y’all are planning on doing murph, both partners should do all...Read More

Announcements We’ve made room in the Murph heats! Ring Rows will be done over by the mural wall with the rings being hung from the high rings and the wall-mounted rigs. If you were on the waiting lists, I was able to shift you into the heats you indicated you wanted to be in. If...Read More

Announcements We’ve made room in the Murph heats! Ring Rows will be done over by the mural wall with the rings being hung from the high rings and the wall-mounted rigs. If you were on the waiting lists, I was able to shift you into the heats you indicated you wanted to be in. If...Read More

JP CrossFit – Community Metcon (Time) For time, in teams of 2, i-go-you-go 2 mile run 100 db plank drags 100 lateral hops 100 russian twists 100 db clean and jerks 35 min cap!Partners can split up the run however they like or, if y’all are planning on doing murph, both partners should do all...Read More