CrossFit Juke Joint – CrossFit View Public Whiteboard A: Front Squat (Find 1RM) (20min) B: Metcon (Time) Friendly Fran 3 rounds for time of: 21 thrusters 21 chest-to-bar pull-ups ♀ 85 lb. ♂ 115 lb.(20min)

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#(35min)

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Time) Halloween WOD 2021 As teams of 2 for time 10 rounds Take turn every round Bike 0.3 mile 10 Med ball cleans 20/14# 10 Burpee jump over Med ball Then 75 Squat Cleans 135/95(45min) KICKBOXING 1: Metcon (No Measure) Combo Pt. A -1-…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Deadlift (Work up to a heavy single) (20min) Rest minimum 90 seconds between heavy sets B: Metcon (Time) 21-18-15-12-9-6-3 reps for time of: Sumo deadlift high pulls Push jerks ♀ 55 lb. ♂ 75 lb.(19min)

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Distance) For the total distance in meter 4 minutes Bike 4 minutes Row 3 minutes Bike 3 minutes Row 2 minutes Bike 2 minutes Row 1 minute Bike 1 minute Row B: Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Split Jerk (1×1@92% of C&J, 2×1@85%) (15min) B: Front Squat (75%x2, 78%x1, 82%x1) (12min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 7 3 Box Jump 30/24 6 Power snatch 75/55 9 KTE KICKBOXING KICKBOXING CLASSES AT 9AM AND 5:15PM 1: Metcon (No Measure) Combo…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Stage Pull Snatch (60%x1, 65%x1, 70%x1, 75%x1 ) https://youtu.be/gVOKm3O5nfI(18min) B: Back Squat (Work up to a triple at 80%) (7min) C: Metcon (2 Rounds for reps) For max reps of each: 5 min. of double-unders 5 min. of clean and jerks 3 min. of double-unders 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 12 Min 1 – 12 Push up Min 2 – 15 Ring rows Min 3 – 16 Pistol squats, alternating B: Muscle Up Progression V1.0 (AMRAP – Reps) Muscle Up Progression – Bar/Ring MU attempts – MUT 3×3 – Ring Row/Ring…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (AMRAP – Rounds and Reps) As teams of 2 AMRAP 30 30 C&J 185/135 200m Run 30 C2B pull up(35min) KICKBOXING 9AM CLASS 1: Metcon (No Measure) Combo Pt. A 1- Dutch Block – 3- Rear Body Kick Combo Pt. B 1- 2- Dutch…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (4 Rounds for reps) For total reps each round EMOM 20 Min 1 – Row for cal Min 2 – Burpee Min 3 – Bike for cal Min 4 – KB Swing 1.5/1pood Min 5 – rest B: Metcon (Time) For time, 27-24-21-18-15-12-9-6-3 reps of…