CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD I know you all missed some barbells and CrossFit. So we are CrossFiting instead of Kickboxing. THANK YOU! A: Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Front squat 185/125 10 CTB pull up 20 Double unders (30 singles if you don’t haveDU)Compare to 11/1/17, 3/14/18, 8/21/19

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave4 Week4 Deadlift 3 Supersets with 1,2,3,4 and 5 BRUTAL (30min) FINAL WEEK! FINALLY IT IS THE LAST WEEK FOR 4HORSEMEN. NEXT WEEK, WE WILL TEST 1RM FOR EACH LIFT WITH CROSSFIT TOTAL. 1: Box Jumps (3×5@36/30″) 2: Deadlift (90%x(3+)/85%x(4+)/80%x(5+)) 3: Back Extension…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 16 Min1- 12/10 Cal row Min2- 10 Box Jump 24/20″ Min3- 50 Double Under Min4- 10 Push up B: Max Height Box Jump (Distance) Max Height Box Jump(4min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 20 15 Burpees…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) -1 – 2 – Slip – 4 – 3 – Rear Body Kick-(R)Check Kick – Rear Body Kick – 3 – Rear Low Kick -1 – Body 1 – 2 -3-(L)Head Hook – Rear Long Knee B: Metcon (No Measure) 4…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave2 Week3 Squat 3 Supersets with 1,2,3,4 and 5 HEAVY (30min) 1: Romanian Deadlift (3×10@155/105) Use clean-grip on Barbell Start by standing tall. Keep a slight bend in your knees Hinge at the hips and lower the bar while pushing your hamstrings back.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 10 Min 1- 15 Box Jump 24/20″ Min 2- 15 WB Shots 10/9ft 20/14# B: Metcon (No Measure) Muscle Up/Pull Up progression -Work to get to the next level(6min) C: Metcon (Time) For time, 5 rounds of 15 C2B…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave2 Week3 Shoulder Press 3 Supersets with 1,2,3,4, and 5 BRUTAL (30min) 1: T-bar Row (3×10@155/105) https://youtu.be/ExL0-gJcUbs Tbar row info @7:54 2: Shoulder Press (90%x(3+)/85%x(4+)/80%x(5+)) 3: Hip Extension (3×10) https://youtu.be/7X075Hrl5lE 4: Burpee (3×15) 5: 90 Second Rest (3x90second rest) Metcon A: Metcon (AMRAP…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave2 Week3 Deadlift 3 Supersets with 1,2,3,4, and 5 LIGHT (30min) 1: American KB Swing (3×20@1.5/1pood) 2: Deadlift (75%x(7+)/70%x(9+)/65%x(11+)) 3: Barbell Rollout (3×10) https://youtu.be/s_elM3ciI8g 4: Row (3×15/12 cal row) 5: 90 Second Rest (3x90second rest) Metcon A: Metcon (AMRAP – Rounds and Reps)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) NFT 3 Rounds of 10 Yard Seal Walk 1 Wall Walk up+2 Shoulder Tab+2 Side step (L)+2 Side step (R)+1 Wall Walk down 3 Dragon Flys(13min) B: Metcon (No Measure) NFT 4 Rounds of 3 Rope Climbs 1min Rest **Rope Climb…