CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Monti (Time) 5 Rounds for time of: 50 Step-ups with 45# barbell, 20″ 15 Cleans, 135# 50 Step-ups with 45# barbell, 20″ 10 Snatches, 135#In honor of Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006To learn more about…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark Horsemen Wave2 Week6 6 Rounds of Supersets with A,B,C,D and E A: Romanian Deadlift (6×5@185/115) Use clean-grip on Barbell Start by standing tall. Keep a slight bend in your knees Hinge at the hips and lower the bar while pushing your hamstrings back. Maintain…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it.In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark Holrsemen Wave2 Week6 6rounds of supersets with A,B,C,D, and E A: Weighted Pull-ups (6×5@35/20#) B: Split Jerk (1-1-1-1-1-1 (1RM)) C: McGill Crunch (6×15) https://youtu.be/DDJIDySQFgU D: Row (6x10cal Row) E: 90 Second Rest (6x90sec Rest) Metcon Metcon (AMRAP – Reps) AMRAP 8 3 HSPU 3…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 8 3 HSPU 3 Cleans 185/125 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans 15 HSPU 6 Cleans 18 HSPU 6 Cleans 21 HSPU 9 Cleans . . adding 3 reps to HSPU each round, and 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Scrooged (AMRAP – Rounds and Reps) As teams of 2, AMRAP 30 10 Box jump 24/20 10 pull-up 10 T2B 10 Thrusters 95/65 10 Hang power clean 95/65 10 Goblet squat 1.5/1pood 10 KB swing 1.5/1pood 10 WB shots 10/9ft 20/14# 10 Burpees **Athletes complete alternating…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Xmas Eve at Girls Houses (Time) For time, “Angie’s” house 20 pull-up 20 push-up 20 sit-up 20 air squat “Helen’s” house 400m Run 21 KB swings 1.5/1pood 12 pull-up “Fran’s” house 15 Thrusters 95/65 “Nancy’s” house 400m run 15 OHS 95/65 “Grace/Isable’s” house 20 GTO 95/65…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark Horsemen Wave2 Week6 Supersets 5 rounds with A,B,C,D, and E A: Zercher Squat (5×8@115/85) B: Deadlift (Paused DL 3-3-3-3-3 (3RM)) C: Plank (5x45second hold) D: Burpee (5×10 ) E: 90 Second Rest (5×90 second rest) Metcon Metcon (Time) For time, 21-15-9 reps of Deadlift…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 21-15-9 reps of Deadlift 225/155 OHS 135/95(13min) Compare to 1/5/18

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (No Measure) NFT, 3 Rounds of 100ft Sandbag Bearhug Carry 150/100 12 Sandbag GTO 150/100(25min) Metcon (AMRAP – Reps) For total reps Tabata KB swings 2/1.5pood Tabata Double under Tabata DB Snatch 50/35 Tabata Sit-ups