Monthly Archives: May 2022

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (No Measure) Bike & Foam Rolling In the 15 minutes, do a round of 7 min Bike, each minute, 45second slow, 15 second fast the rest of the time, do foam rolling(15min) B: Metcon (Time) For time, 250 Single Under 50 Barbell Shoulder Press 45/35/15Continue reading “Tuesday, 5/31/22”

CrossFit Juke Joint – CrossFit FOR MEMORIAL DAY, WE ONLY HAVE ONE SPECIAL CLASS AT 9AM FOR MURPH AND BBQ. WE ARE CANCELING ALL THE CLASSES. View Public Whiteboard A: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wearContinue reading “Monday, 5/30/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT RECOVERY DAY! WE DON’T HAVE WOD TO DO TODAY. CONGRATS! HOWEVER, WE WILL BE OPEN FOR OPEN GYM FROM 8AM-10AM IF YOU WANT TO COME IN FOR YOUR OWN WORKOUT AND CONDITIONING. MONDAY, MAY 30. WE ARE CLOSING ALL THE CLASSES AND WE ARE HAVING ANNUALContinue reading “Saturday, 5/28/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 12 Min 1 – 11 T-bar row 65/45 Min 2 – 11 Belt squat 35/25 Min 3 – 11 Banded deadlift 135/95 Min 4 – Rest *add 2.5# each round () () () B: Metcon (AMRAP – Rounds and Reps) AsContinue reading “Friday, 5/27/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Distance) For the total height and distance in ft Max height box jump Max distance broad jump(18min) B: Metcon (No Measure) Muscle up progression Work toward 1 rx rep RMU/BMU(10min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 7 25 Double Under 11 HSPU HOMEContinue reading “Thursday, 5/26/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Front Squat + Split Jerk (1x(2+1)@82.5% of C&J) (15min) B: Handstand Walk (AMRAP 4min, 5ft=1rep) (10min) work on technique for 6min then 4min AMRAP C: Metcon (AMRAP – Rounds and Reps) AMRAP 14 5 squat cleans 135/95 10 TTB 15 Burpee HOME WOD D: MetconContinue reading “Wednesday, 5/25/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Power Snatch (1×1@72%, 1×1@72%+5#, 2×1@(-15%)) (15min) B: Metcon (Time) For time 1000m row or 1.5mile Bike 30 Box jump 24/20″ 10 overhead squats 20 Box jump 24/20″ 20 overhead squats 10 Box jump 24/20″ 30 overhead squats 1,000-m row or 1.5mile bike ♀ 65 lb. ♂Continue reading “Tuesday, 5/24/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (No Measure) Rope climb progression(10min) B: Metcon (AMRAP – Reps) EMOM 20 Min 1 – 3 Rope Climb Min 2 – 10 Banded bar levers with 10sec hold at the thigh for the last rep Min 3 – 8 YTW with 2.5# plates Min 4Continue reading “Monday, 5/23/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Sandbag Get up (Find 2rm ) https://youtu.be/RC7BFsclSoM(10min) B: Metcon (Time) As teams of 2, for time 4 rounds of 1200m row (swap every300m) 60 WB 10/9ft 20/14# 30 Synchronized partner WB sit ups 20/14#(33min) KICKBOXING 1: Metcon (No Measure) Combo A. 1- Lead teep B.Continue reading “Saturday, 5/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) For time 6 rounds of 400m run 25 burpees compare to 11/20/17(36min)