CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) Double Under/Triple Under Progression(15min) Work on your DU/TU technique and find 1RM unbroken set of DU(RX)/TU(RX+) Single Under for scaled B: Metcon (4 Rounds for reps) For total cals and reps for each movement Tabata Bike for Cal Rest 2…

CrossFit Juke Joint – CrossFit WE ARE CANCELING ALL THE CLASSES FOR RIVER FLOATING. WE WILL MEET UP AT THE BOX AT 8:30AM AND HEAD OUT TO CORN LAKE STATE PARK BY 9AM. View Public Whiteboard

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 12 Min 1 – 12/10 Cal Row Min 2 – 15 Russian KB Swing AHAP Min 3 – 10 Back ExtensionBack Extension: Do you have back issue? Do this https://youtu.be/xMyFXMZ6Ch0 B: Weighted Pull-ups (Find 1RM weight ) (15min) https://youtu.be/8n-Kw3piLpo…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A Check(L) – Lead Body Kick – Drop down 2 Combo Pt. B – 3- Rear Body Kick -(R)Check into Superman Cross – Lead Body Kick Kicks/Strikes Balance Kicks Side kick Low-Side kick Body- Side kick Face- Hook to…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean (Full squat clean 1RM) (20min) B: Metcon (AMRAP – Reps) AMRAP 9 30 KTE 30 Thruster 95/65 30 Burpee C: Metcon (Time) For time, 100 Sit up(9min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (3×3@75%) (15min) In Week 4, work at 75% of 1RM Back Squat for 3×3. In Week 1, work at 80% of 1RM Back Squat for 3×3. In Week 2, increase weight by 5kg (11#) and complete 3×2. In Week 3, increase weight…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Muscle Up Progression V1.0 (AMRAP – Reps) Muscle Up Progression – Bar/Ring MU attempts – MUT 3×3 – Ring Row/Ring Dips- 3-3-1-1-1 – Toe to Ring 3×3 – Ring Cast swing x 3 – Ring Picaboo swing x 3 – Low Bar Hollow Swing…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A 1- 2- 3& Step to the side – 2- Weave under right – 2 Combo Pt. B 3 -2-Slip – 2- Lead Body Kick Kicks/Strikes Back Hook Kick Round + (Same leg) Back Hook Kick B: Metcon (No…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20″ 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Power Clean + Push Jerk ((1+1)@70%, 2X(1+1)@-10%) Power clean+push jerk(15min) In Week 1, work to 70% of 1RM Clean & Jerk for 1×1. Then decrease weight by 10% for Drop Sets 2×1. B: Metcon (No Measure) HS/HS-Walk/HSPU Progression(10min) You want to try this? Post…