CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Rounds and Reps) AMRAP 20 500m Row 40 WB shots 10/9ft 20/14#10m=1rep B: Metcon (Time) For time 100 sit-up HOME WOD A: Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m Run 40 Air squat10m=1rep B: Metcon (Time) For time, 100…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch Pull+Full Squat Snatch (Find 1RM) (20min) B: Metcon (Time) For time, 21 Body weight Back squat (Either From the rack/or ground ) 7 Rope Climb 15 Body weight Back squat 5 Rope Climb 9 Body weight Back squat 3 Rope Climb(15min) HOME WOD…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30,…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) EMOM 9 1st min- 30second Dead hang 2nd min- 10 MUT from the ground 3rd min- 10 Ring push ups B: Metcon (Time) For time 3 rounds of 250m row 10 WB shots 10ft/9ft 20/14# 10 Box Jump 24/20″(10min) C: Metcon…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Bear Complex (5 rounds for the load, record the heaviest load.) Power Clean Front Squat Push Press Back Squat Second Push Press(30min) Each round, Complete 7 unbroken sets of above barbell complex. The five movements known as the “Bear Complex” comprise one repetition. Complete…

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD Metcon (Time) For time 4 rounds of 15 DB snatch 50/35 15 Box Step over with a DB 50/35 @24/20″ box 15 DB single arm Overhead squat 50/35 (Switch arm each round) 400m RunUse KB, 1Gal water jug if you don’t have a DB

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD Metcon (Time) 4 rounds for time of: 
30 Weighted Sit up 50/35# 30 Good Mornings with PVC/Broomstick 100-ft. handstand walk(40min) If 100ft is too long, make it to 50ft, and limit your attempts to 10 times. Move on to the next round. If you don’t…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Snatch Dynamic Warm up (No Measure) Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch…

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD https://youtu.be/GTho0tYDafU A: Metcon (AMRAP – Reps) With a barbell/PVC/Broomstick EMOM 12 1st min-10 BTN Snatch grip Shoulder Press 2nd min-10 OHS 3rd min-5 Muscle Snatch 4th min- 3 Full squat snatch B: Metcon (AMRAP – Rounds and Reps) AMRAP 9 10 Wall ball shots 10/9ft…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting If you have a barbell and plates A: Clean and Jerk (1RM) B: Metcon (Weight) E2MOM 14 (every 2 minutes on the minute) 1 C&J @92% of Part A HOME WOD WITH NO BAR NOR PLATES https://youtu.be/upgy5Gv0mzw A: Metcon (AMRAP – Reps) With a PVC/Broomstick EMOM…