Monthly Archives: November 2020

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) Free Handstand practice. Stay in 4ft x 4ft box, hold as long as possible **Use wall if you don’t have handstand You can attempt as many times as you want in the time cap. Post the longest record for the score(15min) B:Continue reading “Monday, 11/30/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) For time, working on the odd minutes, and resting on the even minutes: 
100 chest-to-bar pull-ups
 95-lb. push presses, 125 reps
 95-lb. back squats, 150 reps Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc. PostContinue reading “Saturday, 11/28/20”

Announcements Thursday 11/26/20, CFJJ will be closed for Thanksgiving Day! Friday 11/27/20. We will only have a Black Friday Turkey Burn Off workout at 1:30pm. HAPPY THANKSGIVING DAY! CrossFit Juke Joint – CrossFit Happy Black Friday!! Come out for Turkey Burn out @1:30pm!!! All the other classes are canceled. Saturday 11/27, we will have theContinue reading “Friday, 11.27/20”

Announcements Thursday 11/26/20, CFJJ will be closed for Thanksgiving Day! Friday 11/27/20. We will only have a Black Friday Turkey Burn Off workout at 1:30pm. HAPPY THANKSGIVING DAY! CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean (Full squat clean – Work up to a heavy single) (18min) B: Metcon (AMRAP –Continue reading “Wednesday, 11/25/20”

Announcements Thursday 11/26/20, CFJJ will be closed for Thanksgiving Day! Friday 11/27/20. We will only have a Black Friday Turkey Burn Off workout at 1:30pm. HAPPY THANKSGIVING DAY! CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: “Diane 2020” (Time) For time, 3 rounds of 11 DB TGU @50/35 (Alternate arm each rep)Continue reading “Tuesday, 11/24/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Rope Climb progress Try RX below: 1 Rope climb @Wrapping method 1 RC@J-hook method 1 RC@Legless – Strict 1 RC@Legless – Kipping 1 RC@L-sit -Strict(15min) https://youtu.be/uKGy8EsN0VI B: Metcon (No Measure) HSPU Progression(10min) C: Metcon (Time) For time, 3 rounds of 21-calContinue reading “Tuesday, 11/24/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)(45min) HOME WOD a: Metcon (AMRAP – Reps) EMOM 9 Min 1 – 10 Handstand Kick Min 2 – 10 Hollowrocks Min 3- 10 Superman b: Metcon (4Continue reading “Monday, 11/23/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Carse (Time) For Time: 21-18-15-12-9-6-3 Clean, 95# / 65# Double-Unders Deadlift, 185# / 135# Box Jumps, 24″/20″ Begin each round with a 50 meter Bear crawl.In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on FebruaryContinue reading “Saturday, 11/21/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave2 Week4 Squat 3 Supersets with 1,2,3,4 and 5 MEDIUM (30min) 1: Good Mornings (3×12@75/55) 2: Back Squat (80%x(5+)/75%x(7+)/70%x(9+)) 3: Dead Bug (3×16) https://youtu.be/Sp6BenumPV4 4: Bike (3×15/12Cal) 5: 90 Second Rest (3x90second rest) Metcon A: Metcon (Time) For time, 20 Clean & JerkContinue reading “Friday, 11/20/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) – 1 – (R) Body Kick – 3 – (R) low Kick – (R) low Kick – (L) Body Kick – Step back into Southpaw – Step back into Fighting stance -1 – 2 – Round Kick-Hook Kick-Round Kick B: MetconContinue reading “Thursday, 11/19/20”