CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) For time, 3 rounds of 50m Walking lunges 100m Standing broad jump 200m Run(21min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (1×5@MAX weight, then 2×5@(-10%)) (20min) Week 1: 5RM (Target approximately 85% of 1RM Back Squat). Then decrease weight by 10% for Drop Sets 2×5. B: Metcon (No Measure) HS-Hold, HS-Walk progression(7min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 15 15 DB…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD KICKBOXING THURSDAY! A: Metcon (No Measure) Combo pt. A 1- 2- 3 – Double Rear Body Kick – 3- 2 – Double Lead Body Kick Combo pt. B 1- Dutch Block(L) – 3- Rear Body Kick – 1- 2- Dutch Block(R) – 2- Lead Body…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Front Squat + Split Jerk (3x(3+1)@ 85% of C&J) (17min) B: Rich (Time) For time: 13 squat snatches, 155 lb. Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155 lb.U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas,…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD HOME WOD Do A, B and C A: Metcon (Distance) Deficit HSPU 5-3-3-3-2-2-1 7sets of HSPU or Deficit HSPU If you do HSPU – strict If you do Deficit HSPU – Strict/kip start with the easiest intensity 5reps, add intensity 3 reps, add intensity 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (1×2@85%, 4×2@75%) (20min) “Monster Accumulation” In Week 1, work to 85% of 1RM Snatch for 1×2. Then decrease weight by 10% for Drop Sets 4×2. B: Clean (Work up to a heavy single) (7min) C: Metcon (3 Rounds for reps) 3 sets (Every…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Tire Flip (2-2-2-2-2) (30min) AHAP B: Metcon (Time) For time, 4 Rounds of 800m Bike or 500m Row 25m SB Front hold carry 150/100 15 Double DB STO 50s/35s(16min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD We are canceling all the regular classes today. We are only doing 6pm, 2021 CrossFit Gamers OPEN 21.3

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean and Jerk (Work up to a heavy single) (10min) B: Metcon (AMRAP – Reps) EMOM 16 1st min – 2 squat cleans 225/155 2nd min – rest 3rd min – 1 clean and jerk 225/155 4rd min – rest C: Metcon (AMRAP –…