CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 12 1st Min- 10 Hollowrock 2nd Min- 10 Superman 3rd Min- 35seconds deadhang (5sec=1rep) B: Metcon (No Measure) Work on Pull-up/Muscle up(10min) C: Metcon (AMRAP – Reps) AMRAP 7 1 Muscle Up (4RR+4RD if you don’t have MU) 1…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Metcon (AMRAP – Rounds and Reps) AMRAP 45 800m Run 10 Deadlift 315/235 800m Run 50 Sit-up HOME WOD Metcon (AMRAP – Rounds and Reps) AMRAP 45 800m Run 25 Water Jug Deadlift @a pair of 1Gal Water jug 800m Run 50 Sit-upWater Jug Deadlift:…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Double/Triple Under Progression Work on your DU or TU.(10min) B: Metcon (AMRAP – Rounds and Reps) AMRAP 7 200m Row 50 Double UndersEach 10m = 1 rep Compare to 5/24/19 C: Metcon (No Measure) Cha Cha Slide Plank Challenge https://youtu.be/x_YFkVSp34s(2:34) HOME…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch Pull (Work up to a heavy single) (10min) B: Muscle Snatch (Work up to a heavy single) (10min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 14 5 OHS 155/115 10 Pistols, alternating leg* OHS is from the ground HOME WOD A: Metcon…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Push Press (Work up to a heavy single) (10min) B: Split Jerk (Work up to a heavy single) (10min) C: Clean (Work up to a heavy single) (10min) D: Metcon (AMRAP – Rounds and Reps) AMRAP 9 3 Box Jump 42/34 3 Power Cleans…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Rounds and Reps) AMRAP 33 2000m Row 2 mile BikeFor row: 10m = 1 rep For Bike: 0.1mile = 1 rep HOME WOD A: Metcon (Distance) 3-5 mile Hike Recommended trails 1. Palisade rim lower part. 2. Lunch loop 3. Holycross…

CrossFit Juke Joint – CrossFit Happy Memorial Day!! We are running special hours for Murph Challenge celebrating Memorial day. We are open from 8:30am to 12:30pm today. View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (1RM) (25min) B: Metcon (AMRAP – Rounds and Reps) AMRAP 14 15/12 Cal row 15 OHS 115/85 15 Sit-up HOME WOD A: Metcon (AMRAP – Rounds and Reps) AMRAP 30 100 Single Under 30 Overhead squat with a Broomstick 30 Sit-up

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon For both BOX and HOME WODs Metcon (2 Rounds for time) 10 80-yard shuttle sprints 
Rest as needed between efforts. For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back. Post best and worst times to comments.(35min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) 4 Rounds of AMRAP1 SB GTS 150/100 2 min Rest B: Metcon (AMRAP – Rounds and Reps) AMRAP 16 4 TGU 50/35 8 SB Bear Hug Front Squat 150/100 10 Strict Knee to Elbows HOME WOD A: Metcon (AMRAP –…