Monthly Archives: September 2020

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting (30min) 4Horsemen Wave1 Week2 Shoulder Press Heavy Supersets of 3 with 1,2,3,4, and 5 1: Strict Pull-ups (Wide grip 3×10) 2: Shoulder Press (80%x(5+)/75%x(7+)/70%x(9+)) 3: Plank (3x60second hold) 4: Burpee (3×15 Burpees) 5: 90 Second Rest (3x90sec rest) Metcon A: Metcon (Time) For timeContinue reading “Wednesday, 9/30/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting (30min) 4Horsemen Wave1 Week2 Deadlift MEDIUM 3 Supersets of 1,2,3,4, and 5 1: Box Jumps (3×12 Tall Box Jump 20/16″) https://youtu.be/5_ABYEP7Bqw 2: Deadlift (75%x(7+)/70%x(9+)/65%x(11+)) 3: Hanging Leg raises (3×10) https://youtu.be/KBLz0IkKAX0 4: Bike (15/12cal Bike) 5: 90 Second Rest (3x90sec rest) Metcon A: Metcon (AMRAPContinue reading “Tuesday, 9/29/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Double Under/Triple Under Progression(15min) B: Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just totalContinue reading “Monday, 9/28/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) 1. One-Slip-Three-Four-Upper 2. One-One-Two-Rear Back fist 3. Skip Side Kick 4. Jump Side Kick B: Metcon (No Measure) 4 rounds of 2min on 1min off Round 1 One-Slip-Three-Four-Upper Round 2 One-One-Two-Rear back fist Round 3 Skip Side (Wall to Wave Master)Continue reading “Saturday, 9/26/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting (30min) 4 Horsemen Wave1 Week1 3 sets of supersets with 1,2,3,4, and 5 Squat Light 1: Box Hamstring Curl (3×15) https://youtu.be/t5htLdxEKx0 2: Back Squat (70%x(9+), 65%x(11+), 60%x(13+)) 3: Back Extension (3×10) https://youtu.be/xMyFXMZ6Ch0 4: Burpee (3×15) 5: 90 Second Rest (3x90sec rest) Metcon A: IsabelContinue reading “Friday, 9/25/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) NFT 3 rounds of 10 Parrellette Shoot Through https://youtu.be/h0o_wvy_u3Y 15 second Knee Tuck hold 10 Pike stance(Tucked Knee) lift 10 L-sit kick(20min) B: Metcon (Time) For time: 
30 Handstand push-ups 
40 Pull-ups 
50 Kettlebell swings, 1.5/1 poods
 60 Sit-ups 
70 Burpees(23min)Continue reading “Thursday, 9/24/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4 Horsemen Wave1 Week1 Shoulder Press Medium 3 set of supersets with 1,2,3,4, and 5 (30min) 1: Pendlay Row (3×15@95/65) 2: Shoulder Press (75%x(7+) / 70%x(9+) / 65%x(11+)) 3: GHD Situp (3×10) 4: Bike (3×15/12 cal) 5: 90 Second Rest (3×90 sec rest) MetconContinue reading “Wednesday, 9/23/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting (30min) 4Horsemen Wave1 Week1 Superset 3 sets with 1,2,3,4 and 5. 1: American KB Swing (3×20@53/35) 2: Deadlift (80%x(5+) / 75%x(7+) / 70%x(9+)) Post 80% weight and the reps 3: Barbell Rollout (3×10) https://youtu.be/s_elM3ciI8g 4: Row (15/12 Cal row) 5: 90 Second Rest (3x90secContinue reading “Tuesday, 9/22/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Free Handstand hold progression/HSPU progression(10min) B: Metcon (No Measure) EMOM 16 1st Min- 6ft-12ft HS-Walk 2nd Min – 10 Back Extension on GHD 3rd Min – 10 Hip Extension On GhD 4th Min – 6 Strict HSPUFor quality of movements C:Continue reading “Monday, 9/21/20”

CrossFit Juke Joint – CrossFit We canceled all the regular classes for CFJJ Hike with DOGs at Rustlers Loop trail. Come meet us at the trailhead at 9am! View Public Whiteboard