Friday, 5/29/20

CrossFit Juke Joint – CrossFit

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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 Unders
Each 10m = 1 rep

Compare to 5/24/19

C: Metcon (No Measure)

Cha Cha Slide Plank Challenge

https://youtu.be/x_YFkVSp34s
(2:34)

HOME WOD

A: Metcon (No Measure)

Double/Triple Under Progression

Work on your DU or TU.
(10min)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

25 Up downs

50 Double Under or 50 Singles if you don’t have DU
Up downs:

https://youtu.be/pUzd9bwrrZM

C: Metcon (No Measure)

Cha Cha Slide Plank Challenge

https://youtu.be/x_YFkVSp34s
(2:34)

Thursday, 5/28/20

CrossFit Juke Joint – CrossFit

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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: Metcon (No Measure)

With a broomstick, Not for time

3 rounds of

10 Snatch Pull

10 Muscle Snatch

10 Snatch Balance

10 Full squat snatch
Snatch pull:

https://youtu.be/ozFjbwIOjU4

Muscle Snatch:

https://youtu.be/almZ3k_nSk0

Snatch Balance:

https://youtu.be/D5BUtMk0INY

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

10 OHS wit a broomstick

10 Pistols, alternating leg

10 Supermans

10 Hollowrocks
Scales for pistols:

https://youtu.be/q11UwY5gd0A

Wednesday, 5/27/20

CrossFit Juke Joint – CrossFit

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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 Cleans 185/125

3 Strict HSPU

HOME WOD

A: Metcon (AMRAP – Reps)

EMOM 12

1st Min- 10 HS-Kick

2nd Min- 10 Hollowrock

3rd Min- 10 Supermans

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

60 second Wall chair

60 second Low plank

60 second Squat bottom position hold
each 10 seconds = 1rep

C: Metcon (Time)

For time,

100 Inverted Burpees
https://youtu.be/M6_nkTKhaFY

Tuesday, 5/26/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 33

2000m Row

2 mile Bike
For 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. Holycross Miramonte

4. Mica Mine

5. Liberty Cap

6. Monument – Wedding trail

Post the total length (in miles) of the trail for the score

Monday, 5/25/20

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.

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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, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Friday, 5/22/20

CrossFit Juke Joint – CrossFit

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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)

Thursday, 5/21/20

CrossFit Juke Joint – CrossFit

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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 – Reps)

4 rounds of

AMRAP 1 Turkish Get up @ 1Gal Water Jug

3 min Rest
Turkish Get up:

https://youtu.be/-_zTytmHM94

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

10 Bear Hug Large Water Jug Front Squat @ 5Gal Water Jug

10 Inverted Burpee
Bear Hug Large Water Jug Front Squat:

https://youtu.be/YaF3DPC7gks

Inverted Burpee:

https://youtu.be/M6_nkTKhaFY

Wednesday, 5/20/20

CrossFit Juke Joint – CrossFit

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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


20 Dips


20 Sumo deadlift high pull 95/65

20 Burpees

20 Back squat,135/95

20 Weighted sit-ups 50/35


20 Walking lunge steps

20 Deadlift135/95


20 Knees to elbows

20 Front squat 135/95
(45min)

https://youtu.be/0TINZMbgoak

Compare to 6/23/18

HOME WOD

A: Metcon (Time)

For time,

20 Water Jug Thruster @a pair of 1Gal water jug

20 Sit-ups


20 Tuck Jump or Box Jump if you have a box or any strong object to jump up to

20 Push-up

20 Double-unders
 or 40 Singles

20 One arm Water Jug Thrusters @5Gal Water Jug


20 Broomstick Overhead squat

20 1-Arm Water Jug Snatch @1Gal Water jug

20 Push press @a pair of 1Gal Water Jug


20 Chair Dips


20 Sumo deadlift high pull wit a Broomstick

20 Burpees

20 Bear hug front squat @5Gal Water Jug

20 Weighted sit-ups with a 1Gal water jug on the chest


20 Walking lunge steps

20 1Arm Water Jug Deadlift@5Gal Water jug


20 Knees to elbows

20 Front squat 135/95