Skip to content

CrossFit Juke Joint

Forging Elite Fitness

  • Home
  • CrossFit?
  • Price
  • L.I.F.E CLASS
  • Schedule
  • 2 Weeks Trial Program
  • Nutrition
  • Contact/Privacy Policy

Monthly Archives: April 2016

Saturday, 4/30/16

Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Gymnastics Rope Climb Progression  (Not for score ) Not for time (20min) 4 Rope pull up or get up 10 Foot work with the band 10 Get up on a box holding pull up bar 3 x 10 sec hold on the rope 1 11ft Rope climbContinue reading “Saturday, 4/30/16”

Posted bycfsik9sungApril 29, 2016Posted inUncategorizedLeave a comment on Saturday, 4/30/16

Friday, 4/29/16

Weightlifting Deadlift (2-2-2-2-2-2-2-2-2-2 ) Find you 2RM, once you fail 3 times with the same weight, your deadlift session is over. Once you fail, work on your double under (25min cap) Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#Continue reading “Friday, 4/29/16”

Posted bycfsik9sungApril 29, 2016April 28, 2016Posted inUncategorizedLeave a comment on Friday, 4/29/16

Thursday, 4/28/16

Hyung Bo staff (10min) Kicks & Strikes Various kicking combos for 15min Metcon Metcon (AMRAP – Reps) Tabata (as teams of 2) 1. Burpee Jump front snap kick 2. Sit up pop front snap kick 3. Figure 8 kick R-leg 4. Figure 8 kick L-leg Each Tabata is 8 rounds of 20 seconds on andContinue reading “Thursday, 4/28/16”

Posted bycfsik9sungApril 28, 2016April 27, 2016Posted inUncategorizedLeave a comment on Thursday, 4/28/16

Wednesday, 4/27/16

Weightlifting Back Squat (10-10-10 @ 70% of 1RM (10min) ) Behind The Neck Jerk (EMOM 7 3 Split Jerk BTN 65/35 ) Metcon Metcon (Time) Partner Murph Prep (20 min. cap) 20 rounds: 5 pull up 10 push-ups 15 Air Squats Partner A, runs 400 meters. Partner B is doing as many rounds and repsContinue reading “Wednesday, 4/27/16”

Posted bycfsik9sungApril 27, 2016April 26, 2016Posted inUncategorizedLeave a comment on Wednesday, 4/27/16

Tuesday, 4/26/16

Did you sign up for Murph yet? May 30, to honor Lt. Michael Murph and to raise fund for fallen heroes and their families, we are running the WOD Murph. Check out the video. The WOD is hard, it could be one of the hardest, however we will face it and conquer this badass workContinue reading “Tuesday, 4/26/16”

Posted bycfsik9sungApril 26, 2016April 25, 2016Posted inUncategorizedLeave a comment on Tuesday, 4/26/16

Monday, 4/25/16

Weightlifting Front Squat (10-10-10 @70% of 1RM (10min) ) 2min break between sets. Shoulder Press (5-5-3-3-2-2-1-1-1-1 (20min) ) Start working set at 50% of 1RM.  Add weight every other working sets for multiple rep-working sets, add weight every working set for the singles. Metcon Metcon (Time) Part C) 2 Rounds for Time: (15min cap) 21Continue reading “Monday, 4/25/16”

Posted bycfsik9sungApril 25, 2016April 24, 2016Posted inUncategorizedLeave a comment on Monday, 4/25/16

Saturday, 4/23/16

Hyung Taekeuk 4 jang (10min) Kicks & Strikes Metcon (AMRAP – Reps) Tabata (14 min) Tabata1. Rising Kick 1 min break Tabata2. In-out Crescent Kick 1 min break Tabata3. Front snap Kick Self Defense Becoming Bruce Lee #2 (10min)

Posted bycfsik9sungApril 23, 2016April 22, 2016Posted inUncategorizedLeave a comment on Saturday, 4/23/16

Friday, 4/22/16

Weightlifting Snatch (1-1-1-1-1-1-1-1-1-1 (30min)) Set 10th lift set to 105% of your old 1RM. and increase the weight 5% of that weight on each lift. Start at 55% for the first lift. Metcon Metcon (AMRAP – Reps) AMRAP 17 6 Burpee over bar 9 Overhead Squats 135/95 12 Ring Dip

Posted bycfsik9sungApril 22, 2016April 21, 2016Posted inUncategorizedLeave a comment on Friday, 4/22/16

Thursday, 4/21/16

Gymnastics Handstand Push-ups (3 x AMRAP 2 (15min) ) Can be scaled with push up/wall walk Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Time cap: 16min – 1min rest- Sit-ups (AMRAP 4min ) See if you can make 100, if you make 100, checkContinue reading “Thursday, 4/21/16”

Posted bycfsik9sungApril 21, 2016April 20, 2016Posted inUncategorizedLeave a comment on Thursday, 4/21/16

Wednesday, 4/19/16

Weightlifting Power Clean (1-1-1-1-1-1-1-1-1-1 (30min)) ***Add weight every lift. If you don’t know your 1RM, start with the bar (45/35), and when you find your 1RM (rep max) before the 10th lift, finish the rest of the lifts with your 1 RM. If you know your 1RM, Start your 1st lift at 55% of yourContinue reading “Wednesday, 4/19/16”

Posted bycfsik9sungApril 20, 2016April 19, 2016Posted inUncategorizedLeave a comment on Wednesday, 4/19/16

Posts navigation

1 2 3 Older posts
Grandfolk

Sign up 2 Weeks Trial Program today

Link To CrossFit Journal

Sung’s Trip Fairfax VA – Grand Junction

News & Events

  • Mayhem Affiliate 02/08/2023 February 8, 2023
  • Mayhem Affiliate 02/07/2023 February 7, 2023
  • Mayhem Affiliate 02/06/2023 February 6, 2023

Recent Comments

Monday, 9/18/17 | Cr… on Wednesday, 5/4/16

Archives

  • February 2023
  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • August 2021
  • July 2021
  • June 2021
  • May 2021
  • April 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • September 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • March 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • September 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016

CrossFit Juke Joint

CrossFit Juke Joint

Recent Posts

  • Mayhem Affiliate 02/08/2023
  • Mayhem Affiliate 02/07/2023
  • Mayhem Affiliate 02/06/2023
  • Mayhem Affiliate 02/05/2023
  • Mayhem Affiliate 02/04/2023

Recent Comments

Monday, 9/18/17 | Cr… on Wednesday, 5/4/16

Archives

  • February 2023
  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • August 2021
  • July 2021
  • June 2021
  • May 2021
  • April 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • September 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • March 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • September 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016

Categories

  • Uncategorized

Meta

  • Register
  • Log in
  • Entries feed
  • Comments feed
  • WordPress.com
CrossFit Juke Joint, Blog at WordPress.com.
  • Follow Following
    • CrossFit Juke Joint
    • Already have a WordPress.com account? Log in now.
    • CrossFit Juke Joint
    • Customize
    • Follow Following
    • Sign up
    • Log in
    • Report this content
    • View site in Reader
    • Manage subscriptions
    • Collapse this bar
 

Loading Comments...