CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Deadlift (Work up to a heavy single ) (15min) B: Back Squat (1×1@90%) (15min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 7 7 Deadlift 315/205 3 Burpee over bar 14 One legged squat, alternating 21 Double Unders 3 Burpee over bar HOME WOD…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Power Clean + Push Press (4×1@70% of 1RM C&J) (15min) B: Metcon (Time) For time, 5 rounds of 250m Row 10 Front squat 135/95 15 Ab barbell roll out 20 Box Jump 24/20″(28min) HOME WOD a: Metcon (Time) For time, 10 rounds of 10…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Weighted Pull-ups (5-5-3-3-1-1-1) (20min) Find the heaviest 1 RM weighted pull up. Kipling is allowed. B: Metcon (2 Rounds for reps) EMOM 12 1st min- AMRAP pull-up 2nd min- AMRAP sit up 3rd min- rest C: Metcon (AMRAP – Reps) AMRAP 7 TTB Ring…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Rounds and Reps) AMRAP 25 20 Push up 30 Sit up 40 Cal rowCompare to 6/21/19 B: Metcon (No Measure) NFT 3 rounds of 60 second Plank to Push up 20 Med ball V-up 20/14(15min) HOME WOD If you did all…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (6 Rounds for weight) Turkish Get up 6-6-4-4-2-2 Start with a weight that you can complete 3TGUs on each arm unbroken using KB/DB/Farmer’s Carry barbell with weight, then add weight each round. Add all the weights up each round you use. For example,…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) 1. One-One-Two-Dug-Three-(R)Hook (Body) 2. Choke-Takedown 3. Low Kick 4. Face Kick B: Metcon (8 Rounds for reps) For rounds or reps each interval, 2 rounds of 2minute on 1minute off intervals below AMRAP2 One-Two-Three-Four 1min rest AMRAP2 Low Kick-Face Kick 1min…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) For time, 3 rounds of 30 Squat cleans 95/65 30 Pull up 1.5 mile Bike(45min) HOME WOD a: Metcon (Time) For time, 4 rounds of 12 DB (Water Jug) Shoulder press @a pair of DB or 1 Gal water jugs 10 Seated…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 12 1st Min-50 Double Under 2nd Min-10 Pike stance Compression 3rd Min-10 Straddle stance Compressionhttps://youtu.be/mC4sBN6E_R8 B: Metcon (AMRAP – Reps) EMOM 11 10/8 Cal Row C: Metcon (AMRAP – Rounds and Reps) AMRAP 10 20 Box Jump 24/20″ 10…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (Work up to a heavy single ) (15min) B: Snatch (E2MOM10 1 Snatch@88%) Every 2minutes on the Minute, do 1 Full squat snatch@88% of 1Rm Snatch C: Metcon (Time) For time, 5 rounds of 9 Deadlift 135/95 6 Hang Power Snatch 135/95 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Deadlift (Work up to a heavy single or 1RM) (20min) B: Metcon (Time) For time, 3 rounds of 25 Deadlift 225/155 0.7 mile Bike(18min) HOME WOD REST DAY! Have fun Out door! Or pick one HOME WOD you missed from this week.