Monthly Archives: April 2020

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD Metcon (Time) 7-km trail run Find a route that follows the steepest trails in your area. Post time for score

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD Metcon (10 Rounds for time) 10 rounds, each for time:
5-10-15-yard shuttle sprint Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total). Rest as needed between sprints. Scroll for scaling options.
Post allContinue reading “Friday, 4/17/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting With Equipments or with PVC/Broomsticks Technique work. If you working with a PVC/Broomstick, do 4 rounds of 10 reps. Pause each stage at least 3 seconds with the correct balances under your feet. Stage Pull Snatch (4×2@82% of 1Rm Snatch) https://youtu.be/gVOKm3O5nfI Metcon With Equipmenrts Metcon (Time)Continue reading “Thursday, 4/16/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD A: Metcon (AMRAP – Reps) For reps 3rounds of 1min Plank with Alternating leg lift 1min Side plank hold (L/R each 30seconds) https://youtu.be/CjHNez1s2fE 1min SupermanAdd total reps of Plank leg lift(each leg count as 1 rep) and Superman for the score B: Metcon (AMRAP –Continue reading “Wednesday, 4/15/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD FAT AMY (Time) For time, 50 Air squats 10 Burpees 40 Sit up 10 Burpee 30 Walking lunges 10 Burpee 20 KB Swing 2/1.5pood or Single arm DB/Water Jug snatch, alternating arm 10 Burpee 10 meter Bear Crawl 10 Burpee 20 KB Swing 2/1.5pood orContinue reading “Tuesday, 4/14/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting A: Power Clean + Hang Clean (Find 1RM, Then 3×3@86% of 1RM) https://youtu.be/790CRhKbWIURecord your 86% for the score B: Metcon (Weight) EMOM 7 3 Front Squat @Pt.A 1RM Metcon Metcon (4 Rounds for reps) Tabata Power Clean 135/95 2min Rest Tabata Push Press 95/65 2min RestContinue reading “Monday, 4/13/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD Metcon (AMRAP – Rounds and Reps) 1st Home Quarantine Fitness Games 
Workout #1 Complete as many reps as possible in 3 minutes of: 1 burpee + 1 Air squat + 1 Push up. *Athlete must start from standing tall position before each burpee. 55 yearsContinue reading “Saturday, 4/11/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD Metcon (AMRAP – Reps) AMRAP 6 10 Object Facing Squat Jump All The Way Overs (8-15 inches) 10 Alternating Single-Leg V-Ups 10 Sit Ups Rest 1min then AMRAP 6 50 Double-Unders or Lateral Hops 20 Step-Ups or Jumping Lunges 10 x (2 Shoulder Taps +Continue reading “Friday, 4/10/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Clean (Full squat clean, Find 1RM heaviest weight) HOME WOD A: Metcon (AMRAP – Reps) AMRAP 7 Squat Complex 1) If you have barbell/weights: 1 Squat complex: 3 Front squat+3 Back squat @185/125 *scale the weights as needed 2) if you don’t have a barbell 1Continue reading “Thursday, 4/9/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD Metcon (No Measure) With a 15/35/34 barbell or a broomstick/PVC pipe EMOM 15 1st min- 7 Clean pull https://youtu.be/VF-hqxyLly4 2nd min- 7 Low Hang Power Clean https://youtu.be/K-05s9aBlk4 3rd min- 3 Split Jerks https://youtu.be/PsiO8lZTU2I Metcon Metcon (Time) For time, 5 rounds of 200m Run 5 SquatContinue reading “Wednesday, 4/8/20”