Monthly Archives: May 2020

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Metcon (AMRAP – Rounds and Reps) AMRAP 45 800m Run 10 Deadlift 315/235 800m Run 50 Sit-up HOME WOD Metcon (AMRAP – Rounds and Reps) AMRAP 45 800m Run 25 Water Jug Deadlift @a pair of 1Gal Water jug 800m Run 50 Sit-upWater Jug Deadlift:Continue reading “Saturday, 5/30/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Double/Triple Under Progression Work on your DU or TU.(10min) B: Metcon (AMRAP – Rounds and Reps) AMRAP 7 200m Row 50 Double UndersEach 10m = 1 rep Compare to 5/24/19 C: Metcon (No Measure) Cha Cha Slide Plank Challenge https://youtu.be/x_YFkVSp34s(2:34) HOMEContinue reading “Friday, 5/29/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch Pull (Work up to a heavy single) (10min) B: Muscle Snatch (Work up to a heavy single) (10min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 14 5 OHS 155/115 10 Pistols, alternating leg* OHS is from the ground HOME WOD A: MetconContinue reading “Thursday, 5/28/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Push Press (Work up to a heavy single) (10min) B: Split Jerk (Work up to a heavy single) (10min) C: Clean (Work up to a heavy single) (10min) D: Metcon (AMRAP – Rounds and Reps) AMRAP 9 3 Box Jump 42/34 3 Power CleansContinue reading “Wednesday, 5/27/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Rounds and Reps) AMRAP 33 2000m Row 2 mile BikeFor row: 10m = 1 rep For Bike: 0.1mile = 1 rep HOME WOD A: Metcon (Distance) 3-5 mile Hike Recommended trails 1. Palisade rim lower part. 2. Lunch loop 3. HolycrossContinue reading “Tuesday, 5/26/20”

CrossFit Juke Joint – CrossFit Happy Memorial Day!! We are running special hours for Murph Challenge celebrating Memorial day. We are open from 8:30am to 12:30pm today. View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wearContinue reading “Monday, 5/25/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (1RM) (25min) B: Metcon (AMRAP – Rounds and Reps) AMRAP 14 15/12 Cal row 15 OHS 115/85 15 Sit-up HOME WOD A: Metcon (AMRAP – Rounds and Reps) AMRAP 30 100 Single Under 30 Overhead squat with a Broomstick 30 Sit-up

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon For both BOX and HOME WODs Metcon (2 Rounds for time) 10 80-yard shuttle sprints 
Rest as needed between efforts. For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back. Post best and worst times to comments.(35min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) 4 Rounds of AMRAP1 SB GTS 150/100 2 min Rest B: Metcon (AMRAP – Rounds and Reps) AMRAP 16 4 TGU 50/35 8 SB Bear Hug Front Squat 150/100 10 Strict Knee to Elbows HOME WOD A: Metcon (AMRAP –Continue reading “Thursday, 5/21/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) For time, 20 Wall ball shots 10ft/9ft 20/14 20 Sit-ups 
20 Box jump, 24/20″ 20 Push-up 20 Clean 135/95 20 Double-unders
 20 One arm DB Thrusters 50/35 
20 Pull-ups
 20 Overhead squat 20 Kettlebell swings 1.5/1 poods
 20 Push press 95/65 
20Continue reading “Wednesday, 5/20/20”