Monthly Archives: October 2020

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Happy Halloween!! (Time) For time, 200 Pumpkin Swing 2/1.5pood *Russian KB Swings 150 Pumpkin Shots 10/9ft 20/14# *WB Shots 100 Burpee Over Pumpkin *Burpee over Medball 50 Pumpkin GTS 150/100 *SB GTS RX-In the order and weights as prescribed Scaled-In any order and scaledContinue reading “Saturday, 10/31/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave2 Week2 Squat 3 Supersets with 1,2,3,4, and 5 BRUTAL (30min) 1: Romanian Deadlift (3×8@185/125) Use clean-grip on Barbell Start by standing tall. Keep a slight bend in your knees Hinge at the hips and lower the bar while pushing your hamstrings back.Continue reading “Friday, 10/30/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) – 1-1-2 – Rear Back Fist -3 – Lead Back Fist – 2 – Step into Southpaw & Left Spinning Back Fist – Side Kick B: Metcon (No Measure) 4 Rounds of 2 Minutes On/1 Minute Off Round 1 – 1-1-2Continue reading “Thursday, 10/29/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave2 Week2 Shoulder Press 3 Supersets with 1,2,3,4,and 5 LIGHT (30min) 1: Row (3×10/8 Cal row(Straight legs, Arms only)) Keep your back@1130 Max damper set up 2: Shoulder Press (70%x(9+)/65%x(11+)/60%x(13+)) 3: Dead Bug (3×16) https://youtu.be/Sp6BenumPV4 4: Double Under (3×75 Double Under/100 singles) 5:Continue reading “Wednesday, 10/28/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) MU progression – If you don’t have MU, work on – 4Rounds of 5Ring Rows and 5 Ring Dips – 3 rounds of 2 Muscle up transition If you are working on Bar Muscle up, 3 rounds of – 3 HollowContinue reading “Tuesday, 10/27/20”

Announcements DUE TO THE INCLEMENT WEATHER, CROSSFIT JUKE JOINT IS CANCELING MONDAY 10/26/20 ALL THE MORNING CLASSES. EVENING 4:15PM AND 5:15PM CLASSES ARE STILL OPEN. BUT IT COULD BE CHANGED TOO. PLEASE KEEP YOUR EYES ON INSTAGRAM OR FACEBOOK ANNOUNCEMENT CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave2 Week2 DeadliftContinue reading “Monday, 10/26/20”

Announcements Friday 10/23/20, we are canceling 6:15pm class. Saturday, 10/24/20, All morning classes are canceled. Thank you everyone CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Compression Work 3 Round for Quality – Compression to sit up x 5rep – Seal Position 1&2 x 10 second hold each https://youtu.be/fonaizSkOZYContinue reading “Friday, 10/23/20”

Announcements Friday 10/23/20, we are canceling 6:15pm class. Saturday, 10/24/20, All morning classes are canceled. Thank you everyone CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave2 Week1 Squat 3 Supersets with 1,2,3,4, and 5 LIGHT (30min) 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)Continue reading “Thursday, 10/22/20”

Announcements Friday 10/23/20, we are canceling 6:15pm class. Saturday, 10/24/20, All morning classes are canceled. Thank you everyone CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave2 Week1 Shoulder Press 3 Supersets with 1,2,3,4, and 5 MEDIUM (30min) 1: Pendlay Row (3×10@135/95) 2: Shoulder Press (80%x(5+)/75%x(7+)/70%x(9+)) 3: Hip Extension (3×15) https://youtu.be/7X075Hrl5lEContinue reading “Wednesday, 10/21/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave2 Week1 Deadlift 3 Supersets with 1,2,3,4 and 5 HEAVY (30min) 1: American KB Swing (3×20@1.5/1pood) 2: Deadlift (85%x(4+)/80%x(5+)/75%x(7+)) 3: GHD Situp (3×10) 4: Row (3×15/12 cal row) 5: 90 Second Rest (3x90second rest) Metcon A: Nasty Girls (Time) 3 rounds for timeContinue reading “Tuesday, 10/20/20”