Monthly Archives: November 2020

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave2 Week4 Shoulder Press 3 Supersets with 1,2,3,4 and 5 HEAVY (30min) 1: Yates Row (3×10@95/65) https://youtu.be/gmQm45dILBU 2: Shoulder Press (85%x(4+)/80%x(5+)/75%x(7+)) 3: GHD Situp (3×10) 4: Row (3×15/12 Cal) 5: 90 Second Rest (3x90second Rest) Metcon A: “Ben” (AMRAP – Rounds and Reps)Continue reading “Wednesday, 11/18/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave2 Week4 Deadlift 3 Supersets with 1,2,3,4 and 5 BRUTAL (30min) 1: Box Jumps (3×3@36/30″) 2: Deadlift (90%x(3+)/85%x(4+)/80%x(5+)) 3: GHD Med-Ball Press (Throw 3×10@20/14#) https://youtu.be/m-wACEVAhFU 4: Burpee (3×15) 5: 90 Second Rest (3x90second rest) Metcon A: Amanda (Time) 3 Rounds for time ofContinue reading “Tuesday, 11/17/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Max Height Box Jump (Distance) Max Height Box Jump(7min) B: Metcon (Time) For time, 50-40-30-20-10 reps of Row for calories Double Under Push-up Sit-up(36min) HOME WOD a: Metcon (AMRAP – Reps) Death by 1 Burpee On a continuously running clock, On 00:00- 1 Burpee,Continue reading “Monday, 11/16/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck isContinue reading “Saturday, 11/13/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Front Squat (3-3-3-3-3) (15min) Find 3RM B: Clean (1-1-1-1-1-1-1-1-1-1) (15min) From 00:00-05:00 – Build up your clean up to 185/125 or 135/95 or 95/65. From 05:00, start EMOM 1 Squat clean for the rest of 10 minutes. Add 10# each round. C: Metcon (Time)Continue reading “Friday, 11/13/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD I know you all missed some barbells and CrossFit. So we are CrossFiting instead of Kickboxing. THANK YOU! A: 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 50Continue reading “Thursday, 11/12/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Front squat 185/125 10 CTB pull up 20 Double unders (30 singles if you don’t haveDU)Compare to 11/1/17, 3/14/18, 8/21/19

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave4 Week4 Deadlift 3 Supersets with 1,2,3,4 and 5 BRUTAL (30min) FINAL WEEK! FINALLY IT IS THE LAST WEEK FOR 4HORSEMEN. NEXT WEEK, WE WILL TEST 1RM FOR EACH LIFT WITH CROSSFIT TOTAL. 1: Box Jumps (3×5@36/30″) 2: Deadlift (90%x(3+)/85%x(4+)/80%x(5+)) 3: Back ExtensionContinue reading “Tuesday, 11/10/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 16 Min1- 12/10 Cal row Min2- 10 Box Jump 24/20″ Min3- 50 Double Under Min4- 10 Push up B: Max Height Box Jump (Distance) Max Height Box Jump(4min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 20 15 BurpeesContinue reading “Monday, 11/9/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) -1 – 2 – Slip – 4 – 3 – Rear Body Kick-(R)Check Kick – Rear Body Kick – 3 – Rear Low Kick -1 – Body 1 – 2 -3-(L)Head Hook – Rear Long Knee B: Metcon (No Measure) 4Continue reading “Saturday, 11/7/20”