Monthly Archives: May 2021

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD We are only having one class for Memorial day at 9am. Have a great Memorial Day! A: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor ofContinue reading “Monday, 5/31/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD KICKBOXING SATURDAY! B: Metcon (No Measure) 4Rounds of 2min ON/1min OFF Round 1 -Combo Pt. A – 1-Rear leg Front kick – 2- Switch leg Lead leg Front kick Round 2 – Combo Pt. B – 2 to body -3 – Rear leg low kickContinue reading “Saturday, 5/29/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Distance) For distance, Bike 3min at easy, 90sec at fast, 2min at easy, 75sec at fast, 90sec at easy, 45sec at fast, 60sec at easy, 15sec at fast, 30sec at easy.(12min) https://youtu.be/4N4YIl-sHLU B: Metcon (Distance) For distance, Row 3min at easy, 90sec atContinue reading “Friday, 5/28/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Behind The Neck Jerk (2×1@WK2+, Drop sets 4×1(-22#) ) (20min) In Week 1, work to 90% of 1RM Clean & Jerk for 3×1. Then decrease weight for Drop Sets 6×1. (4/29/21) In Week 2, apply target weight increase for 3×1. Then decrease weight forContinue reading “Thursday, 5/27/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean and Jerk (1×1@85%+(add weight), dropset 2×1) (20min) WEEK2 In Week 1, work to 85% of 1RM Clean & Jerk for 1×1.(5/19) Then decrease weight for Drop Sets 2×1. For Drop Sets, decrease weight by 15kg (33#) down if work set is above 110kgContinue reading “Wednesday, 5/26/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Muscle Up Progression Work for the first Ring or Bar Muscle up(15min) B: Metcon (Time) For time, 50 Ring Dips 400m Run 50 Hand release Push up 400m Run 50 HSPU 400m Run(23min) Hand Release Push Up: https://youtu.be/kHtt49_Pljw Scales: Ring Dip:Continue reading “Tuesday, 5/25/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (1×2@WK3+, 2×2@(-10%)) (20min) In Week 4, apply target weight increase for 1×2. Then decrease weight by 10% for Drop Sets 2×2. In Week 1, work to 85% of 1RM Snatch for 1×2. Then decrease weight by 10% for Drop Sets 4×2. In WeekContinue reading “Monday, 5/24/21”

CrossFit Juke Joint – CrossFit WE ARE HAVING ONLY ONE CLASS @9AM TODAY. LETS ALL GO TOGETHER AND CELEBRATE TOGETHER View Public Whiteboard Metcon (Time) PARTNER PAIRUP THROWDOWN (with a partner) For time: 30 synchro deadlifts 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10Continue reading “Saturday, 5/22/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Behind The Neck Jerk (3×1@WK1+, Dropsets 3×1 ) (20min) Week1- 3×1@90% of 1RM C&J. (4/29) For Drop Sets, decrease weight by 15kg (33#) down if work set is above 110kg (242#). For Drop Sets, decrease weight by 10kg (22#) down if work set isContinue reading “Friday, 5/21/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A – Check – Lead Body Kick – Drop down 2- 3- Rear Body Kick Combo Pt. B – Check into Superman Cross – Lead Body Kick Kicks/Strikes Skip Round Kick B: Metcon (No Measure) 4 Rounds of 2MinContinue reading “Thursday, 5/20/21”