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 was battling leukemia – she is now in remission but it is a great workout that is a benchmark at NCFit! She was born at 2:53AM (hence the time domain) on 4/21.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 you are planning on doing ring rows, please sign up in the ring row section of each heat! Also, don’t forget to sign up to bring something to the potluck! The sign up is at the bottom of the sheet. JP CrossFit – WOD Back Squat (3×7 @ 65-80%) CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ targetRead 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 round of 8!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 of the run together. New folks should cut the volume down by at least 25% and consider only running 1 mile (cumulative)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 you are planning on doing ring rows, please sign up in the ring row section of each heat! Also, don’t forget to sign up to bring something to the potluck! The sign up is at the bottom of the sheet. JP CrossFit – Olympic Weightlifting Metcon (No Measure) E2MOM for 8 Rounds 2 split jerks (from the rack) Split Jerk Push Press (6×2, aim for 85-90%) Sun’s Out Squirrels Out Successories (No Measure) 3 rounds not for time: 10 bus drivers 10 frontal raises 10 lateral raisesRead more