CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD HOME WOD is the same as BOX WOD today A: Metcon (No Measure) DU/TU Progression(10min) B: Metcon (No Measure) EMOM 7 25 DU/3 TU C: Metcon (Weight) Tabata “Bottom to Bottom” Squat
 Run 1 mile Clock starts for run on rising from last squat. The…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting (30min) 4Horsemen Wave1 Week4 Squat 3 Supersets with 1,2,3,4, and 5 MEDIUM 1: Good Mornings (3×10@95/65) 2: Back Squat (75%x(7+)/70%x(9+)/65%x(11+)) 3: Hanging Leg raises (3×10) https://youtu.be/KBLz0IkKAX0 4: Bike (15/12 Cal Bike) 5: 90 Second Rest (3x90sec rest) Metcon A: Metcon (Time) For time, 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Pistol Progression(10min) B: Metcon (Time) For time, 40 Pistols Alternating leg(4min) C: Metcon (AMRAP – Reps) EMOM 7 12/10 Cal row D: Metcon (AMRAP – Reps) AMRAP 9 20 HSPU 20 WB shots 10/9ft 20/14# HOME WOD a: Metcon (AMRAP –…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) 1-2 – Step into Southpaw & (L)Jab – Shuffle & Right Hook – Left Hook – Right Uppercut – Left Body Kick Fake front round house kick B: Metcon (No Measure) 4 Rounds of 2 min ON/1min OFF Round 1 –…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horesmen Wave1 Week4 Shoulder press 3 Supersets with 1,2,3,4,and 5 HEAVY (30min) 1: Yates Row (3×10@135/95) https://youtu.be/gmQm45dILBU 2: Shoulder Press (80%x(5+)/75%x(7+)/70%x(9+)) 3: GHD Med-Ball Press (Throw 3×10@20/14) https://youtu.be/m-wACEVAhFU 4: Row (3×15/12 cal row) 5: 90 Second Rest (3x90sec rest) Metcon A: Metcon (AMRAP –…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD (30min) Deadlift 3 Supersets with 1,2,3,4 and 5 BRUTAL 1: Box Jumps (3×8@30/24″) 2: Deadlift (85%x(4+)/80%x(5+)/75%x(7+)) 3: Plank (3x60second) 4: Double Under (3×75/3×100 singles) 5: 90 Second Rest (3x90sec rest) Metcon A: Metcon (Time) For time 3 rounds of 15 Hang Power clean 135/95 15…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 12 1st Min- 5x4second negative pull-ups 2nd Min- 5 Strict HSPU/Box HSPU if you don’t have HS against wall ) 3rd Min- 3 Tab Swings(+Air chair) B: Handstand Walk (Max distance in ft) (10min) HS-Walk progression if you don’t…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Check-(L) Body Round-2(Body)-3-(R) body round – (R) check-Superman Cross-(L)Body Round – Back Kick B: Metcon (No Measure) 4x2minute rounds with 1 minute rest Round 1 – Combo1. (L) Check-(L) Body round-2(body)-3-(R) Body round Round 2- Combo 2. (R)Check-Superman Cross – (L)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Max Broad Jump (Distance) (10min) B: Metcon (Time) For time, Row 2K 50 WB shots 10/9ft 20/14# Row 1K 35 WB shots Row 500m 20 WB shots(26min) HOME WOD a: Max Broad Jump (Distance) b: Metcon (Time) For time, 1 mile run 50 squat…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting (30min) 4Horsemen Wave1 Week3 Back Squat 3 supersets with 1,2,3,4,and 5 HEAVY 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.…