CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) For time, 20 Wall ball shots 10ft/9ft 20/14 20 Sit-ups 
20 Box jump, 24/20″ 20 Push-up 20 Clean 135/95 20 Double-unders
 20 One arm DB Thrusters 50/35 
20 Pull-ups
 20 Overhead squat 20 Kettlebell swings 1.5/1 poods
 20 Push press 95/65 
20…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 12 1st Min- 12/10 Cal Row 2nd Min- 5 x 3sec Negative pull-ups 3rd Min – 10 Toe to Ring B: Metcon (No Measure) Muscle up progression: Work on Bar/Ring Muscle up(10min) C: Metcon (AMRAP – Reps) AMRAP 7…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (Tempo 3 sec concentric floor-knee, 6×1@82.5%) (25min) B: Metcon (Time) For time, 21 Deadlift 225/155 50 Squats 21 Push press 135/95 15 Deadlift 225/155 50 Squats 15 Push press 135/95 9 Deadlift 225/155 50 Squats 9 Push press 135/95(16min) HOME WOD A: Metcon…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Metcon (Time) For time, 2000m row 1mile Run 2000m row(33min) HOME WOD Metcon (Time) For time, 75 Burpees 1mile run 75 Burpees(33min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (3-3-3-3-3-3-3 ) 7 rounds of 3 back squats. Start at 50% of 1RM back squat, then add weight each round for 7 rounds. Post the heaviest weight you succeed. Take minimum 60 seconds break between working set. (25min) B: Metcon (Time) For…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 16 1st Min – 10 Bandy Twisty Things, alternating side 2nd Min-10 YTW @2.5#s or bare hands 3rd Min-4 Dragon Fly https://youtu.be/04FvC4JcisU 4th Min-10 Bar levers with 3 second pause at the thigh B: Metcon (Time) For time:
 30…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 18 1st Min – 3 Front Squat 225/155 2nd Min – 7 Hanging Leg raise 3rd Min – 10 Box Jump 24/20″ B: Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Deadlift (Find 1RM) (25min) B: Metcon (AMRAP – Rounds and Reps) AMRAP 10 3 Deadlift @80% of part. A 10 Face bar burpee HOME WOD A: Metcon (AMRAP – Rounds and Reps) AMRAP 20 20 Large Water Jug 1-arm Deadlift @5Gal Water Jug (L/R…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups HOME WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 15…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Metcon (AMRAP – Rounds and Reps) AMRAP 36 15 Power Clean 135/95 Row 250m 9 Power Snatch 135/95 Row 250m 6 Push Jerk 135/95 Row 250m HOME WOD Metcon (AMRAP – Rounds and Reps) AMRAP 36 30 Push up Run 200m 20 Chair dip Run…