CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Strict Pull-ups (Establish 1RM (Unbroken)) (5min) B: Shoulder Press (establish your 10 rep max in 3 sets or less) (10min) **keep your pace the same on the way up and the way down C: Metcon (No Measure) Pull-up Progression/Efficiency. – Kipping pull-up – Butterfly…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#(40min) HOME WOD Rest Day!! Or pick one of Home Wods from this week you have missed!!

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean (Halt Clean, work up to a heavy single) (15min) Halt Clean: Keep the back tight and use the legs from the floor Pause at 1 inch below knee, keeping weight back on the heels and shoulders over the bar Pull the chest up…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) – One-two-three-Slip-Body Hook(/)-Four -One-two-round kick -Front leg push kick-One-two-Round kick B: Metcon (8 Rounds for reps) 8 Intervals of 2min on/1min off for max sets of combinations each interval round. Interval 1 AMRAP 2 One-Two-Three-Slip-Body Hook-Round kick 1min Rest Interval2 AMRAP2…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) For time, 30 HSPU 50 Superman 30 Knee to Elbows 30 Deadlift 225/155 30 DB Push press 50/35 50 KB Swings 1.5/1pood 20 Cal Row 10 Muscle ups(36min) Scales: 30 Hand release Push up 50 Superman 30 Knee to Elbow 30 Deadlift…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Muscle up( Ring/Bar) Progression Ring – Casting Swing https://youtu.be/i7i9ymvsoR4 – TTR – MUT https://youtu.be/dtnwemhWoek – Peekaboo swing https://youtu.be/9l_EcIyREPY Bar – Hollow swing – Air chair – Jump Muscle up https://youtu.be/UzIAr_iDi0Q(10min) B: Metcon (AMRAP – Reps) EMOM 12 1st Min- 4 Ring…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (Work up to a heavy single) (15min) B: Snatch Grip Deadlift (Work up to a heavy triple) (10min) C: Metcon (AMRAP – Reps) AMRAP 3 Full Squat Snatch 135/95 AMRAP 2 Full Squat Clean 135/95 AMRAP 1 STO 135/95 AMRAP 1 Deadlift 135/95…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 12 1st min- 10/8 Cal row Then Burpees 2nd min- 10 Box Jump Then Burpees 3rd min- 25 Double Unders Then Burpees 4th min- 10 Sit-up Then Burpees Total score. = Total numbers of Burpees – Any missed reps…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Power Snatch (Work up to a heavy single) (15min) B: Overhead Squat (Work up to a heavy single) (10min) C: Metcon (Time) For time 10 rounds of 1 Power Snatch 3 Overhead squat(19min) Post time for the score. Record your working weight in the…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) 1. One-Two-Elbow-Knee-Knee 2. Side Kick 3. One-Two-Three-Side Kick-Back Kick(15min) B: Metcon (8 Rounds for reps) For rounds, 8 2minute work and 1minute rest intervals Repeat the first 4 Intervals twice AMRAP2 One-Two-Elbow-Knee-Knee 1minute rest AMRAP2 6 (R) Round Kick 6 x…