CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD A: Metcon (AMRAP – Reps) For reps 3rounds of 1min Plank with Alternating leg lift 1min Side plank hold (L/R each 30seconds) https://youtu.be/CjHNez1s2fE 1min SupermanAdd total reps of Plank leg lift(each leg count as 1 rep) and Superman for the score B: Metcon (AMRAP –…

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD FAT AMY (Time) For time, 50 Air squats 10 Burpees 40 Sit up 10 Burpee 30 Walking lunges 10 Burpee 20 KB Swing 2/1.5pood or Single arm DB/Water Jug snatch, alternating arm 10 Burpee 10 meter Bear Crawl 10 Burpee 20 KB Swing 2/1.5pood or…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting A: Power Clean + Hang Clean (Find 1RM, Then 3×3@86% of 1RM) https://youtu.be/790CRhKbWIURecord your 86% for the score B: Metcon (Weight) EMOM 7 3 Front Squat @Pt.A 1RM Metcon Metcon (4 Rounds for reps) Tabata Power Clean 135/95 2min Rest Tabata Push Press 95/65 2min Rest…

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD Metcon (AMRAP – Rounds and Reps) 1st Home Quarantine Fitness Games 
Workout #1 Complete as many reps as possible in 3 minutes of: 1 burpee + 1 Air squat + 1 Push up. *Athlete must start from standing tall position before each burpee. 55 years…

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD Metcon (AMRAP – Reps) AMRAP 6 10 Object Facing Squat Jump All The Way Overs (8-15 inches) 10 Alternating Single-Leg V-Ups 10 Sit Ups Rest 1min then AMRAP 6 50 Double-Unders or Lateral Hops 20 Step-Ups or Jumping Lunges 10 x (2 Shoulder Taps +…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Clean (Full squat clean, Find 1RM heaviest weight) HOME WOD A: Metcon (AMRAP – Reps) AMRAP 7 Squat Complex 1) If you have barbell/weights: 1 Squat complex: 3 Front squat+3 Back squat @185/125 *scale the weights as needed 2) if you don’t have a barbell 1…

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD Metcon (No Measure) With a 15/35/34 barbell or a broomstick/PVC pipe EMOM 15 1st min- 7 Clean pull https://youtu.be/VF-hqxyLly4 2nd min- 7 Low Hang Power Clean https://youtu.be/K-05s9aBlk4 3rd min- 3 Split Jerks https://youtu.be/PsiO8lZTU2I Metcon Metcon (Time) For time, 5 rounds of 200m Run 5 Squat…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting 3-Position Snatch (1RM heaviest weight) High Hang snatch Mid Thigh Snatch Full snatch HOME WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Air squat 9 DB R arm snatch 50/35 10 Push-up 9 DB L arm natch 50/35DB Snatch: https://youtu.be/9520DJiFmvE If you don’t have…

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD 5k Run (Time) Max Effort 5k RunGo outdoor and take some cool picture while you are running. Post them on your fb or instafram. Let’s see who’s got the best photo! Stay safe, 6 feet apart

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD C: Deck of Cards 2 (Time) Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps. Suit determines the exercise: Hearts = HSPU or HS-Kick Diamonds = TTB or Dragon Fly Clubs…