CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 9 MIn 1 – 8 Back Extension on GHD Min 2 – 10 Banded twist things Min 3 – 20 second Drangon flag holdBack extension: https://youtu.be/xMyFXMZ6Ch0 Banded twist things:(it s at 3:06) https://youtu.be/kATJWiwsL7A Dragon flag hold: https://youtu.be/yFiNw9EsJfI B: Muscle Up Progression…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Barbara Ann (5 Rounds for time) 5 Rounds, Each for Time: 20 Handstand Push-Ups 30 Deadlifts (135/95 lb) 40 Sit-Ups 50 Double-Unders Rest 3 minutes between Each Round.To learn more about Barbara Ann click here(40min) KICKBOXING Kickboxing classes at 9am and 5:15am 1: Metcon (No…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Back Squat (80%x5, 75%x7, 70%x9 ) (25min) Before each set, do 12 Hip Thrust @135/95 https://youtu.be/Zp26q4BY5HE B: Metcon (Time) For time, 21 Back squat @body weight 36 Box Jump 24/20 15 Back squat @body weight 24 Box Jump 24/20 9 Back squat @body weight 12 Box…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 6 Min 1 – 5pull up, 10 Push up, 15 Air squats Min 2 – 15 Sit ups B: Metcon (Time) For time, 10 rounds of 3 weighted pull-ups 5 strict pull-ups 7 kipping pull-ups For weighted pull-ups, place a 35/50-lb.…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: 9-11 Tribute “2996” (Time) As teams of 2 For time, 343 Double Unders Then 11 Rounds of 9 Sandbag over a wall 200m Run 1 Muscle up 343 Double Unders **Partners may split the reps and switch anytime anyway you want. Partners must tag each other…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (No Measure) DU/TU practice Work on your Double under/Triple under(10min) B: Metcon (AMRAP – Reps) EMOM 7 Row/Bike for calories 45 second easy and 15 second fast pace C: Metcon (Time) For time: 100 burpees For each rep, jump and touch a target 12 inches…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Back Squat (1×2@85%-95%) (20min) Work to a minimum of 85% of your 1RM Back Squat for 1×2. Continue to go up to a maximum of 95% of your 1RM. B: Metcon (No Measure) HSPU Progression Work on efficiency or work toward 1RX rep(7min) C: Metcon (Time)…

CrossFit Juke Joint – CrossFit Kickboxing classes today 9am and 5:15pm Combo for the day Pt. A 1- 2- Slip – 2- 3- Rear Body Kick Pt. B Check Kick – Rear Body Kick -3 – Rear Low Kick Kick of the day: Round Kick View Public Whiteboard A: Clean and Jerk (70%x2, 75%x1, 80%x1,85%x1)…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: 3-Position Snatch (Find 1RM) High Hang snatch Mid Thigh Snatch Full snatch(20min) B: Snatch Balance (Work up to a heavy single) (10min) C: Randy (Time) For Time: 75 Power Snatches, 75# / 55#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team…

CrossFit Juke Joint – CrossFit We are canceling all the classes but 8am to celebrate Labor Day today. Also today is Brian’s 42nd birthday. Let’s have fun! View Public Whiteboard A: Metcon (AMRAP – Rounds and Reps) “Brian” AMRAP 42 400m WOG(speed Walking) Then 6 rounds of 9 WB shots 10/9ft 30/20# 6 Burpee box…