Monthly Archives: March 2021

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Front Squat + Split Jerk (3x(3+1)@ 85% of C&J) (17min) B: Rich (Time) For time: 13 squat snatches, 155 lb. Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155 lb.U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas,Continue reading “Wednesday, 3/31/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD HOME WOD Do A, B and C A: Metcon (Distance) Deficit HSPU 5-3-3-3-2-2-1 7sets of HSPU or Deficit HSPU If you do HSPU – strict If you do Deficit HSPU – Strict/kip start with the easiest intensity 5reps, add intensity 3 reps, add intensity 3Continue reading “Tuesday, 3/30/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (1×2@85%, 4×2@75%) (20min) “Monster Accumulation” In Week 1, work to 85% of 1RM Snatch for 1×2. Then decrease weight by 10% for Drop Sets 4×2. B: Clean (Work up to a heavy single) (7min) C: Metcon (3 Rounds for reps) 3 sets (EveryContinue reading “Monday, 3/29/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Tire Flip (2-2-2-2-2) (30min) AHAP B: Metcon (Time) For time, 4 Rounds of 800m Bike or 500m Row 25m SB Front hold carry 150/100 15 Double DB STO 50s/35s(16min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: 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 total score. Post separate totals of calories rowed, burpeeContinue reading “Friday, 3/26/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD We are canceling all the regular classes today. We are only doing 6pm, 2021 CrossFit Gamers OPEN 21.3

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean and Jerk (Work up to a heavy single) (10min) B: Metcon (AMRAP – Reps) EMOM 16 1st min – 2 squat cleans 225/155 2nd min – rest 3rd min – 1 clean and jerk 225/155 4rd min – rest C: Metcon (AMRAP –Continue reading “Wednesday, 3/24/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (Find 2RM (Full squat snatch)) (15min) B: Metcon (Time) For time, 35 Pull up 50 Thrusters 75/55 35 Dips 35 KTE 50 OHS 75/55 75 Sit-ups 50 Back squats 75/55(30min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: 400m Run (Time) Max Effort 400m Run(20min) 1-1-1-1 4 attempts for the fastest 400m Run B: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories)Continue reading “Monday, 3/22/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Muscle up, Pull up, TTB, KTE work(15min) B: Metcon (Time) Teams of 2 200/160 Calorie Assault Bike 125 Synchro Air Squats(28min)