Monthly Archives: September 2021

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Turkish Get Up (Find 2 rep max (1 on each arm)) (20min) B: Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 20-cal. row 15 dips 10 dumbbell Turkish get-ups ♀ 35-lb. DB ♂ 50-lb. DB Post roundsContinue reading “Wednesday, 9/22/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Deadlift (Work up to a heavy triple) (20min) B: Clean (work up to a heavy single) (10min) C: Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 5 power cleans 10 toes-to-bars ♀ 135 lb. ♂ 205 lb. Scaling:Continue reading “Tuesday, 9/21/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 20 Min 1 – 12/10 Cal row Min 2 – 10 WB shots 10/9ft 20/14# Min 3 – 10 Box Jump 24/20″ Min 4 – 50 DU Min 5 – Rest AMRAP Burpees after each movement for 1-4th min. Post totalContinue reading “Monday, 9/20/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT Partner WOD Day!!! A: Metcon (Time) With a partner For time. 70 Cal Bike/Row 70 Snatches 105/75 50 Cal Bike/Row 50 Snatches 105/75 30 Cal Bike/Row 30 Snatches 105/75 10 Cal Bike/Row 10 Snatches 105/75 You can break up the reps and calories anyway you canContinue reading “Saturday, 9/18/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Clean and Jerk (Work up to a heavy single) (15min) B: Metcon (AMRAP – Reps) AMRAP 20 Bear Complex 1 Power Clean 1 Front squat 1 Push Press 1 Back squat 1 Push Press 1 set of bear complex is 1 rep. Complete each set ofContinue reading “Friday, 9/17/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 9 MIn 1 – 8 Back Extension on GHD Min 2 – 10 Banded twist things Min 3 – 20 second Drangon flag holdBack extension: https://youtu.be/xMyFXMZ6Ch0 Banded twist things:(it s at 3:06) https://youtu.be/kATJWiwsL7A Dragon flag hold: https://youtu.be/yFiNw9EsJfI B: Muscle Up ProgressionContinue reading “Thursday, 9/16/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Barbara Ann (5 Rounds for time) 5 Rounds, Each for Time: 20 Handstand Push-Ups 30 Deadlifts (135/95 lb) 40 Sit-Ups 50 Double-Unders Rest 3 minutes between Each Round.To learn more about Barbara Ann click here(40min) KICKBOXING Kickboxing classes at 9am and 5:15am 1: Metcon (NoContinue reading “Wednesday, 9/15/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Back Squat (80%x5, 75%x7, 70%x9 ) (25min) Before each set, do 12 Hip Thrust @135/95 https://youtu.be/Zp26q4BY5HE B: Metcon (Time) For time, 21 Back squat @body weight 36 Box Jump 24/20 15 Back squat @body weight 24 Box Jump 24/20 9 Back squat @body weight 12 BoxContinue reading “Tuesday, 9/14/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 6 Min 1 – 5pull up, 10 Push up, 15 Air squats Min 2 – 15 Sit ups B: Metcon (Time) For time, 10 rounds of 3 weighted pull-ups 5 strict pull-ups 7 kipping pull-ups For weighted pull-ups, place a 35/50-lb.Continue reading “Monday, 9/13/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: 9-11 Tribute “2996” (Time) As teams of 2 For time, 343 Double Unders Then 11 Rounds of 9 Sandbag over a wall 200m Run 1 Muscle up 343 Double Unders **Partners may split the reps and switch anytime anyway you want. Partners must tag each otherContinue reading “Saturday, 9/11/21”