Monthly Archives: October 2021

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Time) Halloween WOD 2021 As teams of 2 for time 10 rounds Take turn every round Bike 0.3 mile 10 Med ball cleans 20/14# 10 Burpee jump over Med ball Then 75 Squat Cleans 135/95(45min) KICKBOXING 1: Metcon (No Measure) Combo Pt. A -1-Continue reading “Saturday, 10/30/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Deadlift (Work up to a heavy single) (20min) Rest minimum 90 seconds between heavy sets B: Metcon (Time) 21-18-15-12-9-6-3 reps for time of: Sumo deadlift high pulls Push jerks ♀ 55 lb. ♂ 75 lb.(19min)

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Distance) For the total distance in meter 4 minutes Bike 4 minutes Row 3 minutes Bike 3 minutes Row 2 minutes Bike 2 minutes Row 1 minute Bike 1 minute Row B: Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible inContinue reading “Thursday, 10/28/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Split Jerk (1×1@92% of C&J, 2×1@85%) (15min) B: Front Squat (75%x2, 78%x1, 82%x1) (12min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 7 3 Box Jump 30/24 6 Power snatch 75/55 9 KTE KICKBOXING KICKBOXING CLASSES AT 9AM AND 5:15PM 1: Metcon (No Measure) ComboContinue reading “Wednesday, 10/27/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Stage Pull Snatch (60%x1, 65%x1, 70%x1, 75%x1 ) https://youtu.be/gVOKm3O5nfI(18min) B: Back Squat (Work up to a triple at 80%) (7min) C: Metcon (2 Rounds for reps) For max reps of each: 5 min. of double-unders 5 min. of clean and jerks 3 min. of double-unders 3Continue reading “Tuesday, 10/26/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 12 Min 1 – 12 Push up Min 2 – 15 Ring rows Min 3 – 16 Pistol squats, alternating B: Muscle Up Progression V1.0 (AMRAP – Reps) Muscle Up Progression – Bar/Ring MU attempts – MUT 3×3 – Ring Row/RingContinue reading “Monday, 10/25/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (AMRAP – Rounds and Reps) As teams of 2 AMRAP 30 30 C&J 185/135 200m Run 30 C2B pull up(35min) KICKBOXING 9AM CLASS 1: Metcon (No Measure) Combo Pt. A 1- Dutch Block – 3- Rear Body Kick Combo Pt. B 1- 2- DutchContinue reading “Saturday, 10/23/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (4 Rounds for reps) For total reps each round EMOM 20 Min 1 – Row for cal Min 2 – Burpee Min 3 – Bike for cal Min 4 – KB Swing 1.5/1pood Min 5 – rest B: Metcon (Time) For time, 27-24-21-18-15-12-9-6-3 reps ofContinue reading “Friday, 10/22/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Weight) Find the heaviest weight you can lift 1 Power Snatch + 1 Snatch Balance + 1 Low Hang Squat Snatch(15min) B: Metcon (Time) 10 rounds for time of: 5 front squats 5 Deficit (4″) or parallette handstand push-ups ♀ 145 lb. ♂ 205 lb.(25min)Continue reading “Thursday, 10/21/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Weight) From the rack, 1Split Jerk + 1Hang squat clean + 1Front squat Find the heaviest 1 rep(25min) B: Metcon (Time) For time, 3 rounds of 500m Row 12 Power clean 135/95 21 Box Jump 24/20″(18min) KICKBOXING KICKBOXING CLASSES AT 9:00AM AND 5:15PM TODAYContinue reading “Wednesday, 10/20/21”