Monthly Archives: December 2019

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 21-15-9 reps of Deadlift 225/155 OHS 135/95(13min) Compare to 1/5/18

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark Horsemen Wave2 Week6 Supersets 5 rounds with A,B,C,D, and E A: Zercher Squat (5×8@115/85) B: Deadlift (Paused DL 3-3-3-3-3 (3RM)) C: Plank (5x45second hold) D: Burpee (5×10 ) E: 90 Second Rest (5×90 second rest) Metcon Metcon (Time) For time, 21-15-9 reps of DeadliftContinue reading “Monday, 12/23/19”

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (No Measure) NFT, 3 Rounds of 100ft Sandbag Bearhug Carry 150/100 12 Sandbag GTO 150/100(25min) Metcon (AMRAP – Reps) For total reps Tabata KB swings 2/1.5pood Tabata Double under Tabata DB Snatch 50/35 Tabata Sit-ups

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 3 rounds of 15 Cal row 12 Power snatch 95/65 9 Burpee(12min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark Horsemen Wave2 Week5 4 Rounds of Supersets with A,B,C,D and E A: Romanian Deadlift (5×8@155/105) 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. MaintainContinue reading “Friday, 12/20/19”

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) 3 rounds for time of:
 100-ft. walking lunge
 50 squats
 50 hip extensions(18min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) NFT 3 Rounds of 10 Banded Crunches w/ Red band 10 One arm KB RDL on a 24″ box DB@50/35 10 Side lunge with a KB@53/35 10 Banded Leg abduction 10 Banded squat(20min) https://www.instagram.com/p/B5Izr2LFGIs/?igshid=14rxzwpraybjo Metcon Metcon (Time) 3 rounds for time of:
 100-ft.Continue reading “Thursday, 12/19/19”

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 11 21 Box Jump 24/20″ 15 Squat snatch 95/65 9 T2B

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark Holrsemen Wave2 Week5 4 rounds of supersets with A,B,C,D, and E A: Weighted Pull-ups (4×12 @15/10#) B: Split Jerk (5-5-5-5 (5RM)) C: McGill Crunch (4×15) https://youtu.be/DDJIDySQFgU D: Row (4x10cal Row) E: 90 Second Rest (4x90sec Rest) Metcon Metcon (AMRAP – Rounds and Reps) AMRAPContinue reading “Wednesday, 12/18/19”

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 5 Ring HSPU or 6″ Deficit HSPU 5 Squat cleans 185/125 10 Strict HSPU 10 Squat cleans 155/105 20 HSPU 20 Squat cleans 135/95 40 Ring Dips 40 Squat cleans 95/65(30min)