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: “Diane 2020” (Time) For time, 3 rounds of 11 DB TGU @50/35 (Alternate arm each rep)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)(45min) HOME WOD a: Metcon (AMRAP – Reps) EMOM 9 Min 1 – 10 Handstand Kick Min 2 – 10 Hollowrocks Min 3- 10 Superman b: Metcon (4…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Carse (Time) For Time: 21-18-15-12-9-6-3 Clean, 95# / 65# Double-Unders Deadlift, 185# / 135# Box Jumps, 24″/20″ Begin each round with a 50 meter Bear crawl.In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave2 Week4 Squat 3 Supersets with 1,2,3,4 and 5 MEDIUM (30min) 1: Good Mornings (3×12@75/55) 2: Back Squat (80%x(5+)/75%x(7+)/70%x(9+)) 3: Dead Bug (3×16) https://youtu.be/Sp6BenumPV4 4: Bike (3×15/12Cal) 5: 90 Second Rest (3x90second rest) Metcon A: Metcon (Time) For time, 20 Clean & Jerk…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) – 1 – (R) Body Kick – 3 – (R) low Kick – (R) low Kick – (L) Body Kick – Step back into Southpaw – Step back into Fighting stance -1 – 2 – Round Kick-Hook Kick-Round Kick B: Metcon…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave2 Week4 Shoulder Press 3 Supersets with 1,2,3,4 and 5 HEAVY (30min) 1: Yates Row (3×10@95/65) https://youtu.be/gmQm45dILBU 2: Shoulder Press (85%x(4+)/80%x(5+)/75%x(7+)) 3: GHD Situp (3×10) 4: Row (3×15/12 Cal) 5: 90 Second Rest (3x90second Rest) Metcon A: “Ben” (AMRAP – Rounds and Reps)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave2 Week4 Deadlift 3 Supersets with 1,2,3,4 and 5 BRUTAL (30min) 1: Box Jumps (3×3@36/30″) 2: Deadlift (90%x(3+)/85%x(4+)/80%x(5+)) 3: GHD Med-Ball Press (Throw 3×10@20/14#) https://youtu.be/m-wACEVAhFU 4: Burpee (3×15) 5: 90 Second Rest (3x90second rest) Metcon A: Amanda (Time) 3 Rounds for time of…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Max Height Box Jump (Distance) Max Height Box Jump(7min) B: Metcon (Time) For time, 50-40-30-20-10 reps of Row for calories Double Under Push-up Sit-up(36min) HOME WOD a: Metcon (AMRAP – Reps) Death by 1 Burpee On a continuously running clock, On 00:00- 1 Burpee,…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Front Squat (3-3-3-3-3) (15min) Find 3RM B: Clean (1-1-1-1-1-1-1-1-1-1) (15min) From 00:00-05:00 – Build up your clean up to 185/125 or 135/95 or 95/65. From 05:00, start EMOM 1 Squat clean for the rest of 10 minutes. Add 10# each round. C: Metcon (Time)…