CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Handstand Push Up Progression(10min) B: J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click here(21min) C: Metcon…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean and Jerk (1RM) (20min) B: Metcon (No Measure) Muscle Up Progression: Work on Ring Muscle ups If you don’t have 1 strict pull up, do 4 rounds of 4 Ring Row and 4 Ring Dips(7 min) C: Metcon (Time) Three rounds for time…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 16 1st Min-10 KB Swings 2/1.5pood 2nd min-5 Pull-up 3rd Min-10 Box Jump 24/20″ 4th min-10 Push-ups B: Metcon (No Measure) Pull-up Progression – Work toward strict, kip, butterfly, C2B pull-ups(10min) C: Metcon (AMRAP – Rounds and Reps) AMRAP…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (1RM) (20min) Have you heard of “Warm Body Cold Mind”? Aleksei Torokhtiy https://youtu.be/6pxKpwX265c B: Metcon (Time) Five rounds for time of:
 135/95 pound Back squat, 20 reps
 Handstand walk 20 yards(21min) If you don’t have HS-Walk, do 20 HS-Kicks HOME WOD A: Burgerner’s…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Double Under/Triple Under Progression(10min) B: Metcon (AMRAP – Reps) EMOM 11 12/10 Cal Row C: Metcon (AMRAP – Rounds and Reps) AMRAP 14 15 WB Sit up 20/14# 15 Wallball “2-fer-1s 10/9ft @20/14# HOME WOD A: Metcon (No Measure) Double Under/Triple…

CrossFit Juke Joint – CrossFit We are only having 8am class for doing a special WOD. Thanks View Public Whiteboard

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Power Clean (Find 1RM ) (20min) B: Metcon (Time) 21-18-15-12-9-6-3 reps for time of:
 95/65-lb. power cleans 
Sit-ups
 Back extensions Post time for the score(16min) HOME WOD A: Metcon (Time) For time, With a book bag or a hiking backpack filling up with some…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 16 1st Min- 12/10 Cal row 2nd Min- 10 Banded Bar levers with 10 sec pause at the thigh on the last rep 3rd Min- 50 Double Under 4th Min- 2 Wall Walk B: Metcon (No Measure) NFT, 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Handstand Progression – Work on Handstand, HSPU, HS-Walk(10min) B: Max Height Box Jump (Distance) Max Height Box Jump(10min) C: Metcon (Time) 6-9-12-9-6 reps for time of: 
Burpees over the bar
 185/125-lb. front squats
 Chest-to-bar pull-ups Post time for the score.(18min) HOME…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (Work up to a heavy single) (10min) B: Metcon (AMRAP – Reps) EMOM 11 1 Full Squat Snatch @87% of 1RM Snatch *You have only 2 attempts per each minute ** Post total successful reps for the score. Write the working weight in…