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 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 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 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

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