CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (Find 2RM (Full squat snatch)) (15min) B: Metcon (Time) For time, 35 Pull up 50 Thrusters 75/55 35 Dips 35 KTE 50 OHS 75/55 75 Sit-ups 50 Back squats 75/55(30min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: 400m Run (Time) Max Effort 400m Run(20min) 1-1-1-1 4 attempts for the fastest 400m Run B: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Muscle up, Pull up, TTB, KTE work(15min) B: Metcon (Time) Teams of 2 200/160 Calorie Assault Bike 125 Synchro Air Squats(28min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean and Jerk (Find 1RM) (25min) B: The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

CrossFit Juke Joint – CrossFit We are canceling all the regular classes today for 2021 CrossFit OPEN 21.2 Thursday night fever at 6pm. View Public Whiteboard

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean (3 Position Cleans 2×70%, 3×75%) (20min) 3 Position Cleans (hang, below the knee, floor): 2 sets @ 70% 1RM Clean3 sets at 75% 1RM Clean or a heavy moderate weight Do not drop the bar during the complex All cleans should be received…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (1×1@85%, 90%, 93%, 1×1@88%, 93%, 95%) (25min) B: Metcon (Time) For time, 90/70 Cal Bike or Row 45 Deadlift 225/155(16min) HOME WOD a: Metcon (Time) For time, 100 Jumping jacks 75 Air squats 50 Push ups 25 Burpee b: Metcon (Time) For time,…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 12 Min 1 – 10 Ring Rows Min 2 – 8 Ring Dips Min 3 – 4 MUT (feet on the ground or feet on the box) Min 4 – 1 Muscle up or 1 MU Attempt or rest…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) For time, 4 rounds of 18/15 Cal Bike 12 Single arm Devils Press 50/35 6 Box Jump 30/24(21min) B: Metcon (Distance) For Distance in mile 15 minute Bike

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean and Jerk (1RM) (20min) Metcon (AMRAP – Reps) Every 5 mins (3 sets) 10 Power Cleans (155/105) 20 SHSPU 10 Power Cleans (155/105) HOME WOD a: Metcon (No Measure) Complete 10 rounds of the following exercises working at max intensity. Rest 60 seconds…