Monthly Archives: March 2016

CrossFit Juke Joint – CrossFit Kicks & Strikes Metcon (No Measure) Basic Partner Kicking drills (20min) Metcon Metcon (Time) Partners of 2 for Time (14 min cap) 3 Rounds 25 Target front-jump front-tornado kick combo 50 Push ups 50 Sit ups** for the target kicking combo, a partner must hold a target on a certainContinue reading “Thursday, 3/31/16”

CrossFit Juke Joint – CrossFit New Class schedule will be effective from Monday 4/11/16 Gymnastics Pistols (EMOM 5 12 Pistols ) Log #of reps per each round and band if you use one Weightlifting Snatch (Find 1 RM (25min) ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 3 Snatch 115/75 6 Pistols 9Continue reading “Wednesday, 3/30/16”

CrossFit Juke Joint – CrossFit Gymnastics EMOM 18 (AMRAP – Reps) Min 0,3,6,9,12,15 – 12 Ring rows Min 1,4,7,10,13,16 – 8 Ring Dip Min 2,5,8,11,14,17 – 4 Jumping Bar MU or 8 Jumping C2B pull uprecord total reps Metcon Michael (Time) 3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-upsIn honor ofContinue reading “Tuesday, 3/29/16”

CrossFit Juke Joint – CrossFit Weightlifting Back Squat (3 – 3 – 3 – 3 – 3 – 3 – Max (25 min cap)) 60-90second break between round, add weight every round For the Last round, go for max weight, drop the weight when you can’t go more. Metcon Metcon (Time) 21 – 15 –Continue reading “Monday, 3/28/16”

CrossFit Juke Joint – CrossFit Gymnastics Toes-To-Bar (10 min skill work) Weightlifting Clean and Jerk (15 mins work up to 70% of 1RM) Metcon CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9Continue reading “Saturday, 3/26/16”

CrossFit Juke Joint – CrossFit Metcon CrossFit Games Open 16.5 Scaled (Time) For Time: 21 Thruster, 65# /45# 21 Bar Facing Burpees 18 Thruster, 65# /45# 18 Bar Facing Burpees 15 Thruster, 65# /45# 15 Bar Facing Burpees 12 Thruster, 65# /45# 12 Bar Facing Burpees 9 Thruster, 65# /45# 9 Bar Facing Burpees 6Continue reading “Friday, 3/25/16”

CrossFit Juke Joint – CrossFit   Gymnastics Handstand Push-ups (EMOM 10 ) 5 Strict HSPU or 15 push ups or 10 Handstand kicks Metcon (No Measure) EMOM 10 8 Bulgarian Split Squat (4 right and 4 left) with 2 1pood KBs for RX+ Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups If you don’t have DUs, 3Continue reading “Thursday 3/24/16”

CrossFit Juke Joint – CrossFit   Weightlifting Hang Clean (Find 1RM (15min) ) Work on technique, work up to 85% of your 1RM Metcon Bear Complex (7-7-7-7-7 (30min cap) ) Power Clean Front Squat Push Press Back Squat Second Push Press for each round repeat the above complex 7 times. The hands do not leaveContinue reading “Wednesday, 3/23/16”

CrossFit Juke Joint – CrossFit Gymnastics Metcon (AMRAP – Reps) EMOM 10 7 Pull up/Chin up Metcon (AMRAP – Reps) 3 rounds of AMRAP 2 Wall Ball Sit up 20/14 1 min break between each round Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 5 Pull up 10 Box Jump 24/20 15 SDHP 75/55

CrossFit Juke Joint – CrossFit   Warm-up Warm-up (No Measure) 3min double under practice 10 Russian KB light weight 10 push up 15 wall squat Weightlifting Front Squat (5-5-3-3-3-2-2-1-1-1) (25min cap) Metcon Metcon (Time) For Time, 21-15-9 Front squat 135/85 Burpee over bar KBS 1.5/1 (21min cap)