Monthly Archives: November 2019

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon JBo (AMRAP – Rounds) 28-Minute AMRAP of: 9 Overhead Squats, 115# 1 Legless Rope Climb, 15″ 12 Bench Presses, 115#In honor of U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, died Sept. 1, 2012To learn more about JBo click here

CrossFit Juke Joint – CrossFit For Thanksgiving day, Black Friday and Saturday. CFJJ opens its door to all CFJJ members, their families and friends. Thursday, 11/28 – Turkey Day Workout #1 @10:30am -11:30am Friday, 11/29- Turkey Day Workout #2 @1:30pm-2:30pm Saturday, 11/30 – Turkey Day Workout #3 @9am-10am CFJJ families, feel free to invite yourContinue reading “Friday, 11/29/19”

CrossFit Juke Joint – CrossFit For Thanksgiving day, Black Friday and Saturday. CFJJ opens its door to all CFJJ members, their families and friends. Thursday, 11/28 – Turkey Day Workout #1 @10:30am -11:30am Friday, 11/29- Turkey Day Workout #2 @1:30pm-2:30pm Saturday, 11/30 – Turkey Day Workout #3 @9am-10am CFJJ families, feel free to invite yourContinue reading “Thursday, 11/28/19”

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) For calories and reps AMRAP 2 Row/Bike for Cal AMRAP 2 Thruster 95/65 AMRAP 2 Row/Bike for cal AMRAP 2 Power snatch 95/65 AMRAP 2 Row/Bike for cal AMRAP 2 Squat clean 95/65

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark horsemen Wave1 Week2 Superset 4 rounds of A,B,C,D and E A: Glute-Ham Raises (4×12 GHR ) https://youtu.be/w_7UaXfsbaw B: Back Squat (Box Squat 5-5-5-5 (5RM)) https://youtu.be/p3tPpz1rmSs C: Leg raises (4×12 ) D: American KB Swing (4×10@2/1.5pood) E: 90 Second Rest (4×90) Metcon Metcon (AMRAP –Continue reading “Wednesday, 11/27/19”

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 7Rounds of 7 Front squat 165/115 7 C2B Pull-ups(14min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark Horsemen Wave 1 Week2 Supersets 4rounds of A,B,C,D and E A: Weighted Pull-ups (4×12 @15/10) B: Push Press (5-5-5-5 (5RM)) C: Landmine Twist (4×10@25/15 w/ 45# bar) https://youtu.be/QDakeCOBdDE D: KB Snatch (1 Arm 4×12@1.5/1pood) E: 90 Second Rest (4x90sec Rest) Metcon Metcon (Time) ForContinue reading “Tuesday, 11/26/19”

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Dark Horsemen Wave1 Week2 (30min) Superset 6rounds of A,B,C,D, and E A: Hack Squat (6×5@225/155) https://youtu.be/EdtaJRBqwes B: Sumo Deadlift (1-1-1-1-1-1(1RM)) C: Side Plank (6x40sec (20sec on each)) D: Double Under (6×30 reps) E: 90 Second Rest (6x90sec rest) Metcon Metcon (AMRAP – Rounds and Reps) AMRAPContinue reading “Monday, 11/25/19”

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 15 Cal Row/Bike 15 Push-ups

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOM 8 2 Power Cleans Increase load each round(13min) 5 minutes to warmup then 2 power cleans each minute. move directly into EMOM after warmup. Post the heaviest load for the score Metcon Cora (Time) For time 21-18-15-12-9-6-3 reps of Sit up Box JumpContinue reading “Saturday, 11/23/19”