CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Weight) Clean Complex: 1 Deadlift + 1 Low Hang Squat Clean + 1 Full Squat Clean + 1 Split Jerk(20min) Find the heaviest weight that you can complete the complex without dropping B: Metcon (AMRAP – Rounds and Reps) Complete as many rounds…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: 3-Position Snatch (Find 1RM) High Hang snatch Mid Thigh Snatch Full snatch(20min) B: Back Squat (2×2@86%) (15min) C: Metcon (Time) For time, 9-6-3 reps of Muscle ups Snatch 135/95(10min) If you don’t have MU, 1MU=2 Pull ups HOME WOD a: Metcon (AMRAP – Rounds…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Happy 50th Birthday Anthony! Do either A-1 or A-2 A-1: Filthy RX+ Fifty (Time) For Time: 50 Box jumps, 30/24 50 Pull-ups 50 Kettlebell swings, 1.5/1 pood 50 steps Walking Lunge 50 Toe to Bars 50 HSPU 50 Superman 50 Wall ball shots, 30/20# 50…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) For time, 1000m Row, 30 Ring Dips 30 HSPU 30 Power Snatch 95/65 30 Burpee over bar 30 Clean and Jerk 135/95(35min) HOME WOD a: Metcon (Time) For time, 4 rounds of 400m run 20 Chair Dips 20 HSPU 20 Single arm…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (Find 1RM) (20min) B: Metcon (Time) For time, 135/95 pound Front squat, 10 reps
 2 Rope Climb 135/95 pound Front squat, 9 reps 2 Rope Climb ascent
 135/95 pound Front squat, 8 reps
 2 Rope Climb ascent
 
135/95 pound Front squat, 7…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) 1. Palm strike 2. Round kick 3. Shuffle Round kick(15min) B: Metcon (AMRAP – Rounds and Reps) AMRAP 24 30 Double Under 3 (R) Round kick- Body 3 (L) Round kick-body 3 Burpee 3 (R) Round kick-Low 3 (L) Round kick-low…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) For time: 
10 155/105 pound Full squat snatch, 10 reps 
10 Box jump overs, 24″/20″ box
 205/145 pound Full squat clean, 10 reps
 10 HSPU
 10 Burpee muscle-ups
 (Ring/Bar) 10 HSPU 205/145 pound Full squat clean, 10 reps
 10 Box jump overs,…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 16 1st Min-5 Chin-up 2nd Min-5 Ring Dip 3rd Min-5 Wide grip pull-up 4th Min-50 Double Under B: Metcon (No Measure) TTB/KTE Progression, work on efficiency(10min) https://youtu.be/0i7Nl-S3B1E C: Metcon (AMRAP – Reps) AMRAP 8 10 WB shots 10/9ft 20/14#…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Deadlift (Find 1RM) (20min) B: Metcon (Time) For time, 15 Power Clean 135/95 15 Thruster 135/95 9 Power Clean 155/105 9 Thruster 155/105 6 Power Clean 185/125 6 Thruster 185/125(18min) HOME WOD a: Metcon (AMRAP – Rounds and Reps) AMRAP 20 15 Water Jug…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20″ 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about…