CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Pull-up Progression Work on kipping/butterfly pull-ups/C2B pull-ups(15min) If you don’t have 1 strict pull up, Work on pull up strength: 3Rounds of 5 x 4 second negative pull up 15 seconds chin over bar hold 10 Push-ups B: Tabata Something Else…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD WOD 1776 (Time) For time, With a partner or in SOLO 7 rounds of 4 SB Squat Cleans or GTS 150/100 200m row 9 WB Shots 10/9ft 20/14# 10 Single Arm DB Overhead squat 50/35# 9 Box Jump 24/20″ 10 KTE 9 Burpees Then 19…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean and Jerk (84% x 1, 88% x 1, 92% x 1 using your 1RM C & J) (20min) B: 21-15-9 Complex (Time) For time:
 8 deadlifts, 155/105 lb. 
7 cleans, 155/105 lb.
 6 snatches, 155/105 lb. 
8 pull-ups
 7 chest-to-bar pull-ups
 6 bar…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) 1. One-two-three Boxing Combo 2. Round Kick-Skip Side Kick 3. One-Two-Three-Front Side Kick-Elbow strike(15min) B: Metcon (3 Rounds for reps) 2 rounds of AMRAP 2 5 0ne-one-two-one-two-three 5 Wave master sit up (R)Hook+(L)Hook punch 1min rest AMRAP 2 10x (R)2 body…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Behind The Neck Jerk (3×2@85% of C&J) (15min) From the rack B: Metcon (Time) For time, 100 Double Under, Then 5 rounds of 10 Deadlift 95/65 10 Front squats 95/65 10 HSPU Then 100 Double Under(21min) RX+ 225/155 Compare to 7/21/17, 1/3/18 HOME WOD…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 20 1st Min-10/8 Cal row 2nd Min-10 Push up 3rd Min-50 Double Under 4th Min-10 Ring Row* If you don’t have DU, do Double under attempts. B: Metcon (No Measure) Muscle up/Pull up Progression(10min) C: Metcon (AMRAP – Reps)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (6×1@85%) (18min) B: Snatch Pull (100%x3, 105%x3) (10min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 15 7 Push Press 135/95 10 OHS 135/95 15 Sit-up HOME WOD a: Metcon (AMRAP – Rounds and Reps) AMRAP 15 3-6-9-12-15-18-21… Hand Released Push up Air…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon (No Measure) Rest day! Go out on a mountain for hike, camping, or bike. Or go out on the river for floating or fishing…etc.

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) 4 rounds for time : 800m run 15 pull ups 15HSP Bike .5miles or row 800m 15 sit ups/ GHD optional 15 burpees 50 min time cap HOME WOD a: Metcon (Time) 4 rounds for time : 800m run 15 pull ups…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Punch Combo 1. One 2. One-two Side Kick. 1. Front leg side kick 2. Back leg side kick 3. Variations(15min) B: Metcon (AMRAP – Reps) 2 Rounds For reps, AMRAP 2 (R) Low kick + Body Kick (L) Low kick +…