CrossFit Juke Joint – CrossFit All the regular classes are canceled today for CrossFit 2021 OPEN 21.1 We will watch 21.1 announcement at 6pm together and start the first heat. The 21.1 will be done around 8pm. Thanks!!! GO CFJJ!!! LET”S KILL IT! View Public Whiteboard

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Thruster (Find 1RM weight) (15min) from the ground B: Metcon (No Measure) Muscle up/Pull up progression ** Work toward the first MU if you don’t have them. Work on Kipping pull up if you don’t haver it(12min) C: Metcon (AMRAP – Reps) AMRAP 10…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 20 1st Min – 12/10 Cal Row 2nd Min – 12/10 Cal Bike 3rd Min – 10 Box Jump 24/20″ 4th Min – 10 WB shots 10/9ft 30/20# 5th Min – Rest B: Metcon (AMRAP – Reps) Every 2:00…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (8×1@85%) (25min) B: Metcon (AMRAP – Reps) AMRAP 12 20 Power Clean and Jerks (115/80) 15 Power Snatches (115/80) 10 Thrusters (115/80) HOME WOD a: Metcon (Time) For time, 5 rounds of 200m Run 10 Diamond push up (Form a diamond with your…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A: 1- 2- Slip – 4- 3- 2 – Slip – Cross – 3- Rear Body Kick Combo Pt. B: 3- 2- 3 – Slip – 3- Rear Body Kick Kicks/Strike Back Kick Jump Back Kick Flying Back Kick…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Gymnastics bar/ring technique work Pull up Muscle up TTB KTE(10min) B: Metcon (Time) For time, 50 Strict Pull up 100 Push up 150 Squats(30min) HOME WOD a: Metcon (No Measure) Complete 10 rounds of the following exercises working at max intensity.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Split Jerk (2×3 reps @ 65%, 3×3 @ 70% 1RM C&J) (20min) B: Power Clean (Work up to a heavy single) (10min) C: Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Weight) 5 sets New set every minute 5 Back Squats @ 60% +10lb (total) -into- Every 90 secs x 5 sets 2 Heavy Pause Back Squats * Build across sets – record heaviest set to score*(20min) B: Metcon (Time) 3 Rounds 100 Double…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (Work up to a heavy single or go for 1RM) (15min) B: Lane (5 Rounds for reps) 5 Rounds for Max Reps of: ¾ bodyweight hang power snatches Handstand push-ups Rest as needed between rounds.To learn more about Lane click here(30min) https://youtu.be/zFQWk9xPc9Y https://youtu.be/CyiHdhKKRZ8…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 10 1st min- 10/8 Cal row 2nd min – 5 Devils Press 50s/35sDevils Press: https://youtu.be/Cwxmji-3k40 B: Metcon (AMRAP – Reps) AMRAP 10 15 WB 10/9ft 20/14# 5-10-15-20-25-… Sit up C: Metcon (No Measure) NFT Superset the following exercises for…