CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (70%x4, 75%x4, 80%x3, 85%x3 rest 1min between set) (15min) B: Metcon (Time) For time, 30 Hang squat cleans 225/155 50 Dragon Flys 2000m row or 800m Run(30min) https://youtu.be/04FvC4JcisU HOME WOD a: Metcon (Time) For time, 100 Jumping Jack 75 Air squat 50…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: No Hook No Feet Snatch (5×2@55% ) https://youtu.be/WV4aZLU2zEE(20min) B: Good Mornings (4×3@80% of your body weight) (10min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Box Jump 24/20″ 15 Floor Press 135/95Floor press: https://youtu.be/6G-fNatzuSk HOME WOD a: Metcon (Time) For time 5…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Pistol progression(7min) B: Metcon (Time) For time, 10 rounds of “Mary” 5 HSPU 10 Pistols 15 Pull ups(35min) Compare to 1/20/20 HOME WOD a: Metcon (AMRAP – Reps) AMRAP 15 3-6-9-12-15-18-21…reps of Burpee Air squat b: Metcon (Time) For time, 4…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Double/Triple Under Progression(10min) B: Metcon (AMRAP – Rounds and Reps) AMRAP 14 21 Cal Row 100 Double Under 15 Cal Row 75 Double Under 9 Cal Row 50 Double Under C: Plank challenge (Time) Hold the plank (high or low) position…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Power Clean + Push Press (1-1-1-1, starts @60% of C&J, +5# each round) (20min) B: Metcon (No Measure) KTE/TTB/Bar MU Progression/Efficiency(10min) C: Metcon (Time) For time, 30-20-10 reps of Thrusters 95/65 TTB(13min) HOME WOD a: Metcon (Time) For time, 4 rounds of 10 DB…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) -1-(L) Upper cut- 2-3-4 -Skip Side-(Jump)Back kick -Switch leg -(L) Body round kick- 2-3-2-(R) Face kick – 1-2-3-(R) Low Kick-2-3-2-Switch leg(L) Body Round Kick- 1-2-3 B: Metcon (AMRAP – Rounds) 8 Rounds of 2 Minutes AMRAP/1 Minute Rest (Don’t have to…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean and Jerk (1-1-1-1-1-1-1 starts @80%, then add 5# each round.) (20min) Post the heaviset weight for the score B: Deadlift (Work up to a heavy single) (10min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 Deadlift 225/155 10 Box Jump 24/20″…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Calories) EMOM 7 12/10Cal row B: Metcon (Distance) EMOM 10 1 Box Jump starts at 28/23″ add a 10#plate(about an inch) or more each round. Record the max height in inch for the score C: Metcon (Time) For time, 10-9-8-7-6-5-4-3-2-1 reps of C2B…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD a: Snatch (1×2@70%+11#,Then 3×2@(-10%)) (20min) B: Metcon (Time) 10 rounds for time of: 
95/65-lb. sumo deadlift high pulls, 7 reps 
95/65-lb. front squats, 7 reps 
95/65-lb. push jerks, 7 reps(25min) HOME WOD a: Metcon (AMRAP – Rounds and Reps) AMRAP20 Start your timer and perform…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Muscle up Progression, * If you can do 2 RX Ring Dips, work on Muscle up transition. **If you don’t have 2 RX Ring Dips, do 4 rounds of 4 Ring rows and 4 Banded Ring Dips(15min) B: Metcon (No Measure)…