CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: 12 Days of Christmas (Time) For Time, adding one movement per round: 1 Sumo Deadlift High-Pull (75/55 lb) 2 Thrusters (75/55 lb) 3 Push Presses (75/55 lb) 4 Power Cleans (75/55 lb) 5 Power Snatches (75/55 lb) 6 Kettlebell Swings (53/35 lb) 7 Pull-Ups 8…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Meadows (Time) For Time: 20 Muscle-ups 25 Lowers from an inverted hang on the rings, slowly, with straight body and arms 30 Ring handstand push-ups 35 Ring rows 40 Ring push-upsIn honor of U.S. Marine Corps Captain Joshua S. Meadows, 30, of Bastrop, Texas, was killed…

CrossFit Juke Joint – CrossFit View Public Whiteboard GIANT SET (30min) BRUTAL A-1: Romanian Deadlift (3×10@185/125) Use clean-grip on Barbell Start by standing tall. Keep a slight bend in your knees Hinge at the hips and lower the bar while pushing your hamstrings back. Maintain good posture as the bar moves down towards the ground.…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT GIANT SET (30min) LIGHT A-1: Strict Pull-ups (Wide grip 3×10) A-2: Shoulder Press (70%x(9+) / 65%x(11+) / 60%x(13+)) A-3: Dragon Fly (Flag) (3×8) https://youtu.be/04FvC4JcisU A-4: Mountain climber (3×30) A-5: 90 Second Rest (3x90sec rest) Metcon B: Metcon (Time) For time, 3 rounds of 10 Strict KTE…

CrossFit Juke Joint – CrossFit View Public Whiteboard GIANT SET (30min) MEDIUM A-1: Box Jumps (3×12 Tall Box Jump 20/16) A-2: Deadlift (80%x(5+) / 75%x(7+) / 70%x(9+)) A-3: GHD Situp (3×15) A-4: Bike (3×15/12 cal) A-5: 90 Second Rest (3x90sec rest) B: Metcon (Time) For time 21-15-9 reps of Hang squat cleans 115/85 C2B Pull…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) 800-meter run 40 wall-ball shots 10/9ft 20/14 400-meter weighted run 20 wall-ball shots 10/9ft 20/14 400-meter weighted run 20 wall-ball shots 10/9ft 20/14 800-meter run 40 wall-ball shots 20/14(35min) RX+ 30/20

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Clean and Jerk (Work up to a heavy single) (20min) B: Metcon (AMRAP – Reps) As teams of 2 AMRAP 20 30 Squat clean 135/95 30 Pull up 30 Cal row 20 Squat clean 185/125 40 Pull up 40 Cal row 10 Squat clean 225/155…

Announcements Friday, 12/10/21. we are canceling 4:15 and 5:15pm classes for Holiday Party at 6pm See you there!!! CrossFit Juke Joint – CrossFit View Public Whiteboard A: Handstand Walk (Max distance in ft (unbroken)) (15min) B: FAT AMY (Time) For time, 50 Air squats 10 Burpees 40 Sit up 10 Burpee 30 Walking lunges 10…

Announcements Friday, 12/10/21. we are canceling 4:15 and 5:15pm classes for Holiday Party at 6pm See you there!!! CrossFit Juke Joint – CrossFit View Public Whiteboard GIANT SET (30min) LIGHT A-1: Box Hamstring Curl (3×15) https://youtu.be/t5htLdxEKx0 A-2: Front Squat (70%x(9+) / 65%x(11+) / 60%x(13+)) A-3: Back Extension (3×10 ) https://youtu.be/xMyFXMZ6Ch0 A-4: Burpee (3×15) A-5: 90…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT GIANT SET (30min) MEDIUM A-1: Pendlay Row (3×10@135/95) A-2: Shoulder Press (80%x(5+) / 75%x(7+) / 70%x(9+)) A-3: Hip Extension (3×15) https://youtu.be/7X075Hrl5lE A-4: Bike (3×15/12 Cal) A-5: 90 Second Rest (3x90sec rest) Metcon B: Metcon (AMRAP – Reps) AMRAP 2 Power Snatch 95/65 AMRAP 2 Burpee over…