Tuesday, 12/31/19

Announcements

For NYE and NY Day, we are canceling all the regular classes for both days but special workout hours.
Tuesday 12/31/19 10am
Wednesday 1/1/20 1pm
HAPPY NEW YEARS!

CrossFit Juke Joint – CrossFit

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Metcon

Metcon (Time)

For time,

2019m Row

Then, 12 rounds of

31 Double Unders

19 WB shots

Then,

2020m Row
(45min)

Monday, 12/30/19

Announcements

For NYE and NY Day, we are canceling all the regular classes for both days but special workout hours.
Tuesday 12/31/19 10am
Wednesday 1/1/20 1pm
HAPPY NEW YEARS!

CrossFit Juke Joint – OWFL

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Metcon

Metcon (Time)

For time,

HS-Walk 100m

If you fall, restart at the point of contact furthest from the finish

Scalings:

(Beginners)

20 Around the world or

20 Wall Walk
(14min)

Around the World:

https://youtu.be/XQKG89_omc4

Monday, 12/30/19

Announcements

For NYE and NY Day, we are canceling all the regular classes for both days but special workout hours.
Tuesday 12/31/19 10am
Wednesday 1/1/20 1pm
HAPPY NEW YEARS!

CrossFit Juke Joint – CrossFit

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Weightlifting

(30min)

Dark Horsemen Wave3 Week7

4 rounds of Supersets with A,B,C,D, and E

A: Weighted Step-ups (4×12@75/55)

B: Deadlift (Deficit 3/2″(35#/25# plate) 5-5-5-5 (5RM))

C: Barbell Rollout (4×12)

https://youtu.be/s_elM3ciI8g

D: Box Jumps (4×10@24/20″)

E: 90 Second Rest (4x90sec)

Metcon

Metcon (Time)

For time,

HS-Walk 100m

If you fall, restart at the point of contact furthest from the finish

Scalings:

(Beginners)

20 Around the world or

20 Wall Walk
(14min)

Around the World:

https://youtu.be/XQKG89_omc4

Friday, 12/27/19

CrossFit Juke Joint – OWFL

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Metcon

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here
(15min)

Friday, 12/27/19

CrossFit Juke Joint – CrossFit

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Weightlifting

(30min)

Dark Horsemen Wave2 Week6

6 Rounds of Supersets with A,B,C,D and E

A: Romanian Deadlift (6×5@185/115)

Use clean-grip on Barbell

Start by standing tall.

Keep a slight bend in your knees

Hinge at the hips and lower the bar while pushing your hamstrings back.

Maintain good posture as the bar moves down towards the ground.

You should feel tension in your hamstrings.

Return to the top position (standing) and repeat.

Only go as low as flexibility allows while maintaining good posture with your back.

https://youtu.be/DWSu21Dsykg

B: Pause Back squat (1-1-1-1-1-1 (1RM))

Come to a complete stop in the bottom of the squat and hold for 2 seconds

C: Dragon Fly (Flag) (6×5)

https://youtu.be/04FvC4JcisU

D: Box Jumps (6×8 @24/20″)

E: 90 Second Rest (6x90second rest)

Metcon

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here
(15min)

Thursday, 12/26/19

CrossFit Juke Joint – CrossFit

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Weightlifting

(30min)

Dark Holrsemen Wave2 Week6

6rounds of supersets with A,B,C,D, and E

A: Weighted Pull-ups (6×5@35/20#)

B: Split Jerk (1-1-1-1-1-1 (1RM))

C: McGill Crunch (6×15)

https://youtu.be/DDJIDySQFgU

D: Row (6x10cal Row)

E: 90 Second Rest (6x90sec Rest)

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

3 HSPU

3 Cleans 185/125

6 HSPU

3 Cleans

9 HSPU

3 Cleans

12 HSPU

6 Cleans

15 HSPU

6 Cleans

18 HSPU

6 Cleans

21 HSPU

9 Cleans

.

.

adding 3 reps to HSPU each round, and 3 reps to cleans every 3 rounds.

Wednesday, 12/25/19

CrossFit Juke Joint – CrossFit

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Metcon

Scrooged (AMRAP – Rounds and Reps)

As teams of 2,

AMRAP 30

10 Box jump 24/20

10 pull-up

10 T2B

10 Thrusters 95/65

10 Hang power clean 95/65

10 Goblet squat 1.5/1pood

10 KB swing 1.5/1pood

10 WB shots 10/9ft 20/14#

10 Burpees

**Athletes complete alternating 10’s (you go/I go style)

Athlete A completes 10 BJ while athlete B rests. B complete 10 pull-up while A rest… Continue the WOD alternating movements 10reps at a time

Tuesday, 12/24/19

CrossFit Juke Joint – CrossFit

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Metcon

Xmas Eve at Girls Houses (Time)

For time,

“Angie’s” house

20 pull-up

20 push-up

20 sit-up

20 air squat

“Helen’s” house

400m Run

21 KB swings 1.5/1pood

12 pull-up

“Fran’s” house

15 Thrusters 95/65

“Nancy’s” house

400m run

15 OHS 95/65

“Grace/Isable’s” house

20 GTO 95/65

“Kelly’s” house

400m run

30 Box jump 24/20

30 WB shots 10/9ft 20/14#
(45min)