CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Fairy Bread (Time) Freedom (RX’d) 3 rounds 500/450m Row 50’ Handstand walk 25 GHD’s (25 V-Ups) Independence 3 rounds 500/450m Row 25’ Handstand walk (or 10 Handstand Shoulder Taps) 20 GHD’s + 6in Riser (25 V-Ups) Liberty 3 rounds 300/250m Row 50’ Bear Crawl…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep Set 1: 10 Ring Rows 3 Inch Worms 10 Dynamic Squat Stretch Set 2: 3 Strict Pull Ups 5 Push Ups 7 Air Squats Workout Tim Tam (Time) Freedom (RX’d) Run 1000m 10…

Announcements HOLIDAY HOURS Saturday, December 16th 6pm-9pm CFJJ Holiday Party Friday, December 22nd – Tuesday, December 26th CFJJ CLOSED for Holiday Break Saturday, December 30th – Farewell 2023, Welcome 2024 Workout 9am Monday, January 1st – CFJJ CLOSED for New Years Day CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Face Pulls 10 Banded Glute Bridges -into- 3 sets: 5 Deadlifts (empty bar – build across sets) 10 Deadbugs 5 inch Worms 2. Strength Prep 5 sets x 1 Deadlift @90% of 1RM *Complete 1…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 5 Back Squats (empty bar (build across) 10-second Hollow Hold 10 Walking lunge Steps 5 Low Box Jumps 2. Workout Prep 2 sets 2 Back Squats (build in weight) 4 Walking Lunge steps 1 Box Jump…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row (slow-moderate pace) -into- 8:00 AMRAP 20-second Jump Rope 10 Roll and Reach 10 Iron Cross 10 Scorpions 2. Workout Prep 1 set 5/4 Calorie Row (at workout pace) 10 Single Unders Workout Pavlova (AMRAP – Rounds and…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 2 sets (empty bar) 5 Clean Grip Deadlifts 5 High Pulls 5 Hang Muscle Cleans 5 2in Drops – into – 2 sets (empty bar) 2 Power Cleans 2 Hang Power Cleans (below the knee) 2…

CrossFit Juke Joint – CrossFit View Public Whiteboard Mayhem for Mustard Seed Ranch We are inviting you and your community to join other Mayhem athletes across the world for year 7 of our online competition in support of Mustard Seed Ranch. To learn more, please visit mayhemnation.com/pages/mayhem-for-mustard-seed Warm-up Warm Up (No Measure) 1. Movement Prep/Activation…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Dakota Freedom (RX’d) 4 Rounds 20/16 Calorie Ski (or Row) 15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side) (KG conv: 22.5/15) Independence 4 Rounds 16/13 Calorie Ski (or Row) 15 Single Arm Dumbbell Shoulder to Overhead (35/25) (each side)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 3 sets: 45 Second Bike (increase pacing) 5 Kettlebell Russian Swings (eye level) 5 Inch Worms 5 Bench Press (empty bar-build across sets) 2. Strength Prep 5 sets x 3 Bench Press @80% of 1RM * Complete…