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 your family members and friends who are 8 years old or older

View Public Whiteboard

Metcon

Cindy XXXT (AMRAP – Rounds and Reps)

As teams of 2, Only one athlete can work at a time, can switch anyway.

Thursday, 11/28/19

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 your family members and friends who are 8 years old or older

View Public Whiteboard

Metcon

Metcon (Time)

As teams of 2. for time,

100 cal row

100 cal bike

100 WB shots 10ft/9ft 20/14#

100 Box Jump 24/20″

100 Burpee

*One athlete can work at once, partitioned in any way.
(42min)

Wednesday, 11/27/19

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 – 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

Tuesday, 11/26/19

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)

For time,

7Rounds of

7 Front squat 165/115

7 C2B Pull-ups
(14min)

Saturday, 11/23/19

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 Jump 24/20″

Burpee

Pull ups

**3HSPU after each round

(25min)

Background: Dedicated to Cora Schryver, 13 years old, the youngest member of 3 Peaks CrossFit @3peakscrossfit (Madras, Oregon, USA), who tragically took her own life on December 19, 2018.

This workout was created by Coach Mel who, in her blog post, said, “I can tell you without a doubt, we never saw this coming. None of us. We’re completely broadsided with shock, disbelief and grief. We missed it folks. We all missed it…

She had plans, had goals, and was driven. She was getting ready for wrestling season, and had a successful football season! Like I said the girl wasn’t afraid. Yet somehow we missed it. We missed a pain, a hurt, way down deep…

This memorial workout “Cora” was created in part by our sweet girl herself. She was our September Student Athlete last year and I know she would have kicked all of our butts with this one.”