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
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 the team moves on to the next day until the team reaches Day 12. None of the days have to be repeated.
For time,
Day 1 – “Bull”
1rd
200 Double Unders
50 Overhead Squats @ 135/95
50 Pull-ups
Day 2 – “DT”
3 rds
12 Deadlifts @ 155/105
9 Hang cleans
6 Jerks
Day 3 – “Falkel”
6 rds
8 HSPU
8 Box jumps @ 24/ 20
1 Rope climb
Day 4 – “Hamilton”
Row 1000m
50 Push-ups
Bike 100 calories
50 Pull-ups
Day 5 – “Hotshots 19”
3rds
30 Air squats
19 Power cleans @ 135/95
7 Strict pull-ups
Day 6 – “JT”
21-15-9
Handstand push-ups
Ring Dips
Push-ups
Day 7 – “Morrison”
50 Wallballs @ 20/14
50 Box jumps @ 24/20″
50 Kettlebell Swings @ 55/35
Day 8 – “Nate”
6 rds
2 Muscle-ups (Chest-to-Bar Pullups)
4 HSPU
8 Kettlebell Swings @ 55/35
Day 9 – “Ship”
3rds
7 squat cleans @ 185/125
8 burpee box jumps @ 30/24
Day 10 – “Omar”
10 Thrusters 115/ 85
15 Bar facing burpees
20 Thrusters
25 Bar facing burpees
30 Thrusters
35 Bar facing burpees
Day 11 – “Randy”
75 Snatches @ 75/55
Day 12 – “Zeus”
30 Wallballs @ 20/14
30 SDHP @ 75/55
30 Box Jumps @ 30/24
30 Push press
30 Calorie row
30 Push-ups
10 Back squats @ body weight
(60min)
CrossFit Juke Joint 