CrossFit Juke Joint – CrossFit

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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)

AMRAP 7

1-2-3-4-5-6-7…reps of

Pull-up

Burpee

RX+:

AMRAP 7

1-2-3-4-5-6-7…reps of

Muscle up

Burpee to the Ring

HOME WOD

a: Metcon (Time)

For time,

100 Jumping Jack

75 Squat

50 Push ups

25 Burpees

b: Metcon (Time)

For time

10-9-8-7-6-5-4-3-2-1 reps of

Inchworm with Push up

Reverse Crunch

Glute Bridge
Inch worm: https://youtu.be/TRuhe4grOK8

Reverse Crunch:

https://youtu.be/PHnumVAx9Zo

Glute Bridge:

https://youtu.be/wPM8icPu6H8

CrossFit Juke Joint – CrossFit

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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

Air squats
https://youtu.be/Xs88lgQ0dC4

b: Metcon (Time)

For time,

5 rounds of

10 Hollowrock

30second Hollow Hold

10 Superman

CrossFit Juke Joint – CrossFit

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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

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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 ups or 15 Supermans

15 HSPU or 15 Push ups

800m run

15 sit ups

15 burpees

50 min time cap

CrossFit Juke Joint – CrossFit

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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 + Body Kick

1min rest, then

AMRAP 1

(R) Skip Side Kick

AMRAP 1

(L) Skip Side Kick

1min rest, then

AMRAP 2

(R) Face Kick + Side Kick

(L) Face Kick + Side Kick

1min rest, then

AMRAP 2

One-Two

(L) Side Kick

(R) Cross Punch

1min rest
(24min)

HOME WOD

a: Metcon (4 Rounds for time)

For time each round, take as much break as you needed between each round. Complete all 4 rounds in 40min.

Each round, go for the fastest time attempt for 400m run.

Record time for each round for the score.
(40min)

CrossFit Juke Joint – CrossFit

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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 rounds as possible in 20 minutes of:


185/125 pound Back squat(From the ground), 7 reps


50/35 pound dumbbell Overhead walking lunge, 10 steps (right hand)


7 Burpees


50/35 pound dumbbell Overhead walking lunge, 10 steps (left hand)

HOME WOD

a: Metcon (Time)

For time,

150 Air squats

*5 Burpees every minute on the minute(1:00,2:00,3:00,4:00….)

b: Metcon (AMRAP – Reps)

Not for time, for quality.

30-20-10 reps of

Water Jug Push press@a pair of 1Gal water jug

Front rack lunges @a pair of 1Gal water jug

Bench push ups (Hands on the chair or a bench)
Water jug push press:

https://youtu.be/3y4ubDGFBKs

Water jug front rack lunges:

https://youtu.be/3KrsCqEc_Co

Bench Push up:

https://youtu.be/6crpkXx0cHo

CrossFit Juke Joint – CrossFit

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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 – Rounds and Reps)

AMRAP 20

1 Mile run then, as many rounds and reps as possible of

20 squats

15 Push up

10 Sit up

CrossFit Juke Joint – CrossFit

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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#

50 Burpees

50 Double unders
(30min)

A-2: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
(30min)

HOME WOD

a: Metcon (Time)

For time,

50 Tuck Jump

50 Water Jug Bent over row @a pair of 1gal water jug or dumbbells

50 Jumping Jack

50 Walking lunges

50 Sit-ups

50 Push Press @a pair of 1 Gal water jug

50 Superman

50 Water Jug thruster @a pair of 1Gal water jug

50 Burpees

50 Double under or 150 single unders
Water jug bent over row:

https://youtu.be/KozkYCpgOf0

Water jug thruster:

https://youtu.be/rnIQxLs-DK8

Water jug push press:

https://youtu.be/3y4ubDGFBKs

CrossFit Juke Joint – CrossFit

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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 arm Water jug, snatch, alternating arm@1gal water jug

CrossFit Juke Joint – CrossFit

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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, 7 reps


2 Rope Climb ascent


135 /95 pound Front squat, 6 reps


2 Rope Climb ascent



135/95 pound Front squat, 5 reps


2 Rope Climb ascent



135/95 pound Front squat, 4 reps


2 Rope Climb ascent


135/95 pound Front squat, 3 reps


2 Rope Climb ascent



135/95 pound Front squat, 2 reps


2 Rope Climb ascent


135/95 pound Front squat, 1 rep


2 Rope Climb ascent
(15min)

https://youtu.be/uKGy8EsN0VI

HOME WOD

a: Metcon (Time)

For time,

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 reps of

Push up

Air Squats

Sit up