Monthly Archives: December 2019

Announcements Saturday, 12/7/19 the morning class and OPEN gym will be canceled for preparing Holiday party in the evening. We are planning to cut a Christmas tree in the morning instead. Thank you so much CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark Horsemen Wave 1 Week3 Supersets 6rounds of A,B,C,D andContinue reading “Wednesday, 12/4/19”

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 HSPU to 6″ deficit 20 Cal row/bike 30 Pistols alternating legs ounds: Metcon (No Measure) NFT, 3 Rounds of 10 Hanging Leg raises 60second Plank reach(12min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) NFT, 3 Rounds of 8×3-4 second negative Rong Rows 6×3-4 second negative Ring Dips 4 Muscle Up Transitions(15min) MUT: https://youtu.be/thIHNo6y2hk Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 HSPU to 6″ deficit 20 Cal row/bike 30 Pistols alternating legs ounds: MetconContinue reading “Tuesday, 12/3/19”

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.(12min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark Horsemen Wave1 Week3 Supersets 5rounds of A,B,C,D, and E A: Hack Squat (5×8@255/175) https://youtu.be/EdtaJRBqwes B: Sumo Deadlift (3-3-3-3-3 (3RM)) C: Side Plank (5x40sec (20sec on each)) D: Double Under (5×30 reps) E: 90 Second Rest (5x90sec rest) Metcon Randy (Time) For Time: 75 PowerContinue reading “Monday, 12/2/19”