Monthly Archives: July 2020

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Power Snatch (Work up to a heavy single) (15min) B: Overhead Squat (Work up to a heavy single) (10min) C: Metcon (Time) For time 10 rounds of 1 Power Snatch 3 Overhead squat(19min) Post time for the score. Record your working weight in theContinue reading “Friday, 7/31/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) 1. One-Two-Elbow-Knee-Knee 2. Side Kick 3. One-Two-Three-Side Kick-Back Kick(15min) B: Metcon (8 Rounds for reps) For rounds, 8 2minute work and 1minute rest intervals Repeat the first 4 Intervals twice AMRAP2 One-Two-Elbow-Knee-Knee 1minute rest AMRAP2 6 (R) Round Kick 6 xContinue reading “Thursday, 7/30/ 20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Deadlift (Work up to a heavy single ) (15min) B: Back Squat (1×1@90%) (15min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 7 7 Deadlift 315/205 3 Burpee over bar 14 One legged squat, alternating 21 Double Unders 3 Burpee over bar HOME WODContinue reading “Wednesday, 7/29/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Power Clean + Push Press (4×1@70% of 1RM C&J) (15min) B: Metcon (Time) For time, 5 rounds of 250m Row 10 Front squat 135/95 15 Ab barbell roll out 20 Box Jump 24/20″(28min) HOME WOD a: Metcon (Time) For time, 10 rounds of 10Continue reading “Tuesday, 7/28/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Weighted Pull-ups (5-5-3-3-1-1-1) (20min) Find the heaviest 1 RM weighted pull up. Kipling is allowed. B: Metcon (2 Rounds for reps) EMOM 12 1st min- AMRAP pull-up 2nd min- AMRAP sit up 3rd min- rest C: Metcon (AMRAP – Reps) AMRAP 7 TTB RingContinue reading “Monday, 7/27/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Rounds and Reps) AMRAP 25 20 Push up 30 Sit up 40 Cal rowCompare to 6/21/19 B: Metcon (No Measure) NFT 3 rounds of 60 second Plank to Push up 20 Med ball V-up 20/14(15min) HOME WOD If you did allContinue reading “Saturday, 7/25/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (6 Rounds for weight) Turkish Get up 6-6-4-4-2-2 Start with a weight that you can complete 3TGUs on each arm unbroken using KB/DB/Farmer’s Carry barbell with weight, then add weight each round. Add all the weights up each round you use. For example,Continue reading “Friday, 7/24/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) 1. One-One-Two-Dug-Three-(R)Hook (Body) 2. Choke-Takedown 3. Low Kick 4. Face Kick B: Metcon (8 Rounds for reps) For rounds or reps each interval, 2 rounds of 2minute on 1minute off intervals below AMRAP2 One-Two-Three-Four 1min rest AMRAP2 Low Kick-Face Kick 1minContinue reading “Thursday, 7/23/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) For time, 3 rounds of 30 Squat cleans 95/65 30 Pull up 1.5 mile Bike(45min) HOME WOD a: Metcon (Time) For time, 4 rounds of 12 DB (Water Jug) Shoulder press @a pair of DB or 1 Gal water jugs 10 SeatedContinue reading “Wednesday, 7/22/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 12 1st Min-50 Double Under 2nd Min-10 Pike stance Compression 3rd Min-10 Straddle stance Compressionhttps://youtu.be/mC4sBN6E_R8 B: Metcon (AMRAP – Reps) EMOM 11 10/8 Cal Row C: Metcon (AMRAP – Rounds and Reps) AMRAP 10 20 Box Jump 24/20″ 10Continue reading “Tuesday, 7/21/20”