JP CrossFit – Olympic Weightlifting Focus Snatch Set-up position, 1st Pull Snatch Pull (no jump snatch pull, full reset) Metcon (Weight) EMOM 10 1 power snatch 2 overhead squatsFeel free to build in weight Accessory Work Front Squat (6×3 @80-90%)Read More

JP CrossFit – Community Metcon (4 Rounds for reps) 4 rounds: Min 1: Kettlebell Swings Min 2: Burpees Min 3: Sit-ups Min 4: Dumbbell Snatches Min 5: Calorie Row Min 6: Rest The scoring is Fight Gone Bad style, meaning that your reps are continuously counted for the whole round, giving you a total count...Read More

JP CrossFit – WOD Handstand Walk Practice This is 10 minutes dedicated to playing around with the HS walk! Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 3-6-9-12… Toes to Bar 1-2-3-4… Wall WalksRead More

JP CrossFit – WOD Handstand Walk Practice This is 10 minutes dedicated to playing around with the HS walk! Metcon (AMRAP – Rounds and Reps) AMRAP 10 3-6-9-12… toes to bar 1-2-3-4… wall walksRead More

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″ 10 min cap!Read More

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

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 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