CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Rope Climb Efficiency(10min) B: Clean (Work up to a heavy single) (10min) C: “Mandy” (Time) For time, 42 Cal row 8 Clean 225/155 20 Burpee Box Jump 7 Snatch 155/105 8 Rope Climb (18min) HOME WOD a: Metcon (Time) For time,…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) One-two-Three(Kidney) One-two-(L)Upper cut-Short right One-two-three-(R)Round Kick Two-Three-Two-Switch Leg (L) Push Kick-(R) Knee B: Metcon (No Measure) 8 Rounds of 2mins on 1min off intervals. Round 1 One-two-Three(Kidney) Round 2 One-two-(L)Upper cut-Short right Round 3 One-two-three-(R)Round Kick Round 4 Two-Three-Two-Switch Leg (L)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) “2011 CrossFit Games Masters Chipper” For time:
 10 Handstand push-ups
 20 Wall ball shots, 20 pound ball to 10′ target
/14# to 9ft 30 Toes-to-bar
 40 Power cleans, 135/95 pounds
 50 Burpees
 60 Sumo deadlift high-pull, 75 /55pounds(30min) HOME WOD a: Metcon (Time)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (1×2@70%+5.5#, Then drop set 4×2@-10%) (20min) Athletic Armor: Week 2 B: Metcon (Time) 27-21-15-9 reps for time of: 
95/65-lb. squat cleans
 Ring dips(21min) HOME WOD a: Metcon (Time) 10 rounds for time of: 10 DB(Water Jug)Shoulder Press 10 Neutral grip Bent over row…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) EMOM 7 11/9 Cal row Record the fastest 11/9 Cal time for the score B: Metcon (AMRAP – Reps) EMOM 9 1st Min-10 Box Jump, then as many reps of Double/Single under 2nd Min- 10 Burpee, then as many reps of Double/Single…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) Double Under/Triple Under(Rx+) Practice, record the max unbroken reps if possible. Otherwise, practice DU/TU for the first one.(7min) B: Metcon (Distance) HS-Walk Progression. If possible, record the max distance in ft.(12min) C: Metcon (Time) AMRAP 20 50 wall-ball shots
 100…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: “Alana” (AMRAP – Rounds and Reps) AMRAP 28 8 Deadlift 135/95 13 Hang Power Clean 135/95 9 Push Press 135/95 2 Squat Snatch 135/95 3/31/16

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Warm Ups/Stretch Today’s Combo – One-Three-Two-Three – One-(R) Round Kick-Two (L) Round Kick – One-Three-(R) Elbow-(R)Knee x 2 B: Metcon (No Measure) 8 x 2 minute rounds with 1 minute rest. Round 1. One-Three-Two-Three Round 2. One-(R) Round Kick-Two (L) Round…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Weight) Not For time, 5 Rounds of 1 High Hang Clean@75%* 3 Front Squat + 1 Split Jerk @75%* *Of 1RM C&J(20min) B: Metcon (Time) For time, 20 Cal row 40 Two-arm dumbbell ground-to-overhead, 50/35 50 TTB 100ft OH-Walking lunges 45/25 100 Double…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (1×2@70%, Then Drop sets 4×2@(-10%) ) (15min) Athletic Armor Week1 Weekly Linear progression add 5.5# weekly for the next 4 weeks. B: Back Squat (Work up to 6RM, Then Drop set 3×6@(-10%)) (15min) Target approximately 65% of 1RM Back Squat) Athletic Armor Week1…