Monthly Archives: December 2021

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) As teams of 3 For Time 31 Kettlebell Swings (72/56 lb) 31 Wall Ball Shots (20/14 lb) 31 Overhead Squats (95/65 lb) 31 Burpees 31 Lunges 31 Push Jerks (95/65 lb) 31 Knees-to-Elbows 31 Box Jumps (24/20 in) 31 Hang Cleans (95/65 lb) 31Continue reading “Friday, 12/31/21”

Announcements FRIDAY, 12/31/21 ALL CLASSES CANCELED DUE TO THE INCLEMENT WEATHER SATURDAY, 1/1/22 NEW YEARS DAY 8 AM, NEW YEARS DAY SPECIAL WOD CrossFit Juke Joint – CrossFit View Public Whiteboard GIANT SET (30min) MEDIUM A-1: Romanian Deadlift (3×12@135/95) Use clean-grip on Barbell Start by standing tall. Keep a slight bend in your knees HingeContinue reading “Thursday, 12/30/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT GIANT SET (30min) HEAVY A-1: Yates Row (3×10@135/95) https://youtu.be/gmQm45dILBU A-2: Shoulder Press (85%x(4+) / 80%x(5+) / 75%x(7+)) A-3: Back Extension (3×10) https://youtu.be/xMyFXMZ6Ch0 A-4: Shuttle Run (3x120ft ) 120ft= 6ft and back+12ft and back +18ft and back+24ft and back **touch the ground with hand everytime you turnContinue reading “Wednesday, 12/29/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard GIANT SET (30min) BRUTAL A-1: Zercher Squat (3×8@155/105) A-2: Deadlift (90%x(3+) / 85%x(4+) / 80%x(5+)) A-3: GHD Situp (3×15@14/10#) A-4: Row (3×15/12cal) A-5: 90 Second Rest (3x90sec rest) Metcon B: CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps,Continue reading “Tuesday, 12/28/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Muscle Up Progression V1.0 (AMRAP – Reps) Muscle Up Progression – Bar/Ring MU attempts – MUT 3×3 – Ring Row/Ring Dips- 3-3-1-1-1 – Toe to Ring 3×3 – Ring Cast swing x 3 – Ring Picaboo swing x 3 – Low Bar Hollow Swing x 3Continue reading “Monday, 12/27/21”

Announcements Friday, 12/24/21 – Christmas Eve 8am Special workout. All the other classes are canceled Saturday, 12/25/21 Christmas Day Closed CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) “12 Dyas of HEROes” As teams of 3, Teams may divide the reps as they see fit. Once a day is completed, then theContinue reading “Friday, 12/24/21”

Announcements Friday, 12/24/21 – Christmas Eve 8am Special workout. All the other classes are canceled Saturday, 12/25/21 Christmas Day Closed CrossFit Juke Joint – CrossFit View Public Whiteboard GIANT SET (30min) HEAVY A-1: Romanian Deadlift (3×12@155/105) Use clean-grip on Barbell Start by standing tall. Keep a slight bend in your knees Hinge at the hipsContinue reading “Thursday, 12/23/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT GIANT SET (30min) BRUTAL A-1: Strict Pull-ups (3×10) A-2: Shoulder Press (90%x(3+) / 85%x(4+) / 80%x(5+)) A-3: Ab mat sit-ups (3×35) A-4: Burpee (3×15) A-5: 90 Second Rest (3x90sec rest) Metcon B: Metcon (Time) For time, 21-15-9 reps of Front squat 95/65 Burpee Pull up(13min) CompareContinue reading “Wednesday, 12/22/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (No Measure) HS-Walk Progression(10min) B: Metcon (No Measure) Double under/Triple under progression(10min) B: Metcon (AMRAP – Rounds and Reps) AMRAP 20 50 WB shots 10/9ft 20/14# 100 Double under 50ft HS-Walk 100 Double under 50 cal row 100 Double under 50ft HS-Walk 100 Double underCompareContinue reading “Tuesday, 12/21/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard GIANT SET (30min) LIGHT A-1: KB Snatch (3×12(6 each L/R)@2/1.5pood) A-2: Deadlift (75%x(7+) / 70%x(9+) / 65%x(11+)) A-3: Ab mat sit-ups (3×30) A-4: Box Jumps (3×10 @30/24″) A-5: 90 Second Rest (3x90sec rest) Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP 7 7 Power Snatch 95/65Continue reading “Monday, 12/20/21”