CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (Up to a heavy single) (20min) B: Overhead Squat (5×3@80% of part A) (15min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 Squat snatch 75/55 20 Sit-up

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) MU/PU Progression Work on your first MU or PU or Work on Efficiency or Work on Strength(10min) B: Metcon (No Measure) DU/TU Progression(10min) C: Metcon (Time) For time, 25 Pull-ups 50 DU 20 Pull-ups 40 DU 15 Pull-ups 30 DU 10…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Part1: 1-2-3 stepping to the side-4 Part2: Weave under right-2-3-4-slip-2-lead body kick Kick for the day: Skip Side kick – Skip Hook Kick B: Metcon (No Measure) 4 Rounds of 2 Minute ON/1 Minute OFF Round 1: Part 1: 1-2-3 stepping…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) For time, 50 Cal Row 50 HSPU 50 L Pull-up 50 SDHP 95/65 50 Inverted Burpees 50 TTB 50 Cal Row(45min) L Pull up: https://youtu.be/F57SgTZ-frg Inverted Burpee: https://youtu.be/M6_nkTKhaFY Compare to 11/23/18 HOME WOD a: Metcon (Time) For Time 1 to 10 to…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Weight) Find 1RM heaviest weight for a clean complex below Squat Clean + Front Squat + Squat Clean *You may Drop the weight after front squat, and you should start the last full squat clean no later than 5 seconds.(20min) B: Metcon (Time)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) Free Handstand practice. Stay in 4ft x 4ft box, hold as long as possible **Use wall if you don’t have handstand You can attempt as many times as you want in the time cap. Post the longest record for the score(15min) B:…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) For time, working on the odd minutes, and resting on the even minutes: 
100 chest-to-bar pull-ups
 95-lb. push presses, 125 reps
 95-lb. back squats, 150 reps Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc. Post…

Announcements Thursday 11/26/20, CFJJ will be closed for Thanksgiving Day! Friday 11/27/20. We will only have a Black Friday Turkey Burn Off workout at 1:30pm. HAPPY THANKSGIVING DAY! CrossFit Juke Joint – CrossFit Happy Black Friday!! Come out for Turkey Burn out @1:30pm!!! All the other classes are canceled. Saturday 11/27, we will have the…

Announcements Thursday 11/26/20, CFJJ will be closed for Thanksgiving Day! Friday 11/27/20. We will only have a Black Friday Turkey Burn Off workout at 1:30pm. HAPPY THANKSGIVING DAY! CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean (Full squat clean – Work up to a heavy single) (18min) B: Metcon (AMRAP –…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Rope Climb progress Try RX below: 1 Rope climb @Wrapping method 1 RC@J-hook method 1 RC@Legless – Strict 1 RC@Legless – Kipping 1 RC@L-sit -Strict(15min) https://youtu.be/uKGy8EsN0VI B: Metcon (No Measure) HSPU Progression(10min) C: Metcon (Time) For time, 3 rounds of 21-cal…