CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (Find 1RM) (20min) B: Metcon (Time) For time, 15-12-9 reps of Deadlift @Doubled the body weight Shoulder Press @3/4 Body weight(23min) HOME WOD Please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) New Kicks and Punches – Hook Punch – One-Two-Three-Four – Switch leg round – Spin Jump round – onto 540 degree round if anyone interested. B: Metcon (No Measure) 4 Interval Rounds 2min on/1min off Round 1&3 – (L) Push Kick-…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Metcon (Time) For time, 5 rounds of 25 KB Swing 2/1.5pood 25 GHD Sit up/Weighted sit up 25 Back Extension/Superman 25 KTE(35min) HOME WOD a: Metcon (Time) For time, 3 rounds of 25 Burpee 25 Inverted Burpee https://youtu.be/M6_nkTKhaFY

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (Find 1RM) (20min) B: Shoulder Press (Find 1RM) (10min) C: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Power Snatch + Hang Power Snatch ((1+2)@55%, (1+2)@60%, (1+1)@65%, (1+1)@70%) (15min) B: Metcon (No Measure) HSPU Progression(10min) https://youtu.be/ffsdnmyOPn8 C: Metcon (Time) For time, 4 rounds of 30 Jump and touch 20 Deadlift 185/125 10 HSPU(16min) Compare to 5/16/18 Attach an object at precisely 12″…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Power Clean+Push Jerk (Find 1RM) (20min) https://youtu.be/LtoksZKesMA B: Metcon (No Measure) Muscle up/Pull-up progression(10min) https://youtu.be/GdR0jI6mzME C: Metcon (AMRAP – Reps) Eight rounds for max reps of:
 Muscle-ups, 20 seconds
 Rest 10 seconds
 135/95 pound Clean and jerk, 20 seconds 
Rest 10 seconds Post total…

CrossFit Juke Joint – CrossFit HAPPY LABOR DAY! For celebrating Labor day, CFJJ is canceling all the classes and having a one special workout time at 8:30am ONLY. We will meet at CFJJ to go to starting line. View Public Whiteboard Box WOD HOME WOD Gunny (Time) For time: 1-mile weighted run 50 push-ups 50…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (1×2@70%+16.5#, Then 3×2@-10%) (20min) B: Snatch Pull (Halt snatch pull 3×2@90%) Perform a 3 second halt below the knee then high pull. (10min) C: Metcon (AMRAP – Reps) Tabata Squat Tabata Deadlift 155/105 Tabata Squat Tabata Deadlift 155/105(16min) HOME WOD Happy Weekend! Do…

CrossFit Juke Joint – CrossFit Monday 9/6 is Brian’s Birthday. Let’s celebrate it little bit erlier with his favorites! View Public Whiteboard Box WOD A: Metcon (No Measure) HS-Walk Progression(10min) B: Metcon (Time) For time, 100ft HS-Walk(8min) C: “Brian” (Time) For time, 9 Muscle Up (Ring/Bar) Then, 6 rounds of 1 Box Jump 40/30″ 9…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Starting this week, Kick boxing classes will be Thursdays on 1st and 3rd week, and Saturdays on 2nd and 4th week each month. So next week, we will have Kickboxing class on Saturday. A: Metcon (No Measure) – One- Two – One – Two –…