Monthly Archives: June 2020

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 20 1st Min-10/8 Cal row 2nd Min-10 Push up 3rd Min-50 Double Under 4th Min-10 Ring Row* If you don’t have DU, do Double under attempts. B: Metcon (No Measure) Muscle up/Pull up Progression(10min) C: Metcon (AMRAP – Reps)Continue reading “Tuesday, 6/30/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (6×1@85%) (18min) B: Snatch Pull (100%x3, 105%x3) (10min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 15 7 Push Press 135/95 10 OHS 135/95 15 Sit-up HOME WOD a: Metcon (AMRAP – Rounds and Reps) AMRAP 15 3-6-9-12-15-18-21… Hand Released Push up AirContinue reading “Monday, 6/29/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon (No Measure) Rest day! Go out on a mountain for hike, camping, or bike. Or go out on the river for floating or fishing…etc.

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) 4 rounds for time : 800m run 15 pull ups 15HSP Bike .5miles or row 800m 15 sit ups/ GHD optional 15 burpees 50 min time cap HOME WOD a: Metcon (Time) 4 rounds for time : 800m run 15 pull upsContinue reading “Friday, 6/26/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Punch Combo 1. One 2. One-two Side Kick. 1. Front leg side kick 2. Back leg side kick 3. Variations(15min) B: Metcon (AMRAP – Reps) 2 Rounds For reps, AMRAP 2 (R) Low kick + Body Kick (L) Low kick +Continue reading “Thursday, 6/25/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Weight) Clean Complex: 1 Deadlift + 1 Low Hang Squat Clean + 1 Full Squat Clean + 1 Split Jerk(20min) Find the heaviest weight that you can complete the complex without dropping B: Metcon (AMRAP – Rounds and Reps) Complete as many roundsContinue reading “Wednesday, 6/24/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: 3-Position Snatch (Find 1RM) High Hang snatch Mid Thigh Snatch Full snatch(20min) B: Back Squat (2×2@86%) (15min) C: Metcon (Time) For time, 9-6-3 reps of Muscle ups Snatch 135/95(10min) If you don’t have MU, 1MU=2 Pull ups HOME WOD a: Metcon (AMRAP – RoundsContinue reading “Tuesday, 6/23/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Happy 50th Birthday Anthony! Do either A-1 or A-2 A-1: Filthy RX+ Fifty (Time) For Time: 50 Box jumps, 30/24 50 Pull-ups 50 Kettlebell swings, 1.5/1 pood 50 steps Walking Lunge 50 Toe to Bars 50 HSPU 50 Superman 50 Wall ball shots, 30/20# 50Continue reading “Monday, 6/22/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) For time, 1000m Row, 30 Ring Dips 30 HSPU 30 Power Snatch 95/65 30 Burpee over bar 30 Clean and Jerk 135/95(35min) HOME WOD a: Metcon (Time) For time, 4 rounds of 400m run 20 Chair Dips 20 HSPU 20 Single armContinue reading “Saturday, 6/20/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (Find 1RM) (20min) B: Metcon (Time) For time, 135/95 pound Front squat, 10 reps
 2 Rope Climb 135/95 pound Front squat, 9 reps 2 Rope Climb ascent
 135/95 pound Front squat, 8 reps
 2 Rope Climb ascent
 
135/95 pound Front squat, 7Continue reading “Friday, 6/19/20”