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

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)

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