Monthly Archives: March 2023

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo Warm Up -into- 3 set: 1:00 Assault Bike (build in pace) 5 Muscle cleans (empty bar) 5 Front Squats (empty bar) 5 Inch Worms 10 Alternating V-Ups 2. WorkoutContinue reading “Mayhem Affiliate 03/31/2023”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo Warmup -into- 3 sets 10 PVC Pipe Pass Throughs 10 Walking Lunge Steps 2. Strength Prep Begin setting athletes up and marking for their split jerk position. Have athletesContinue reading “Mayhem Affiliate 03/30/2023”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3xContinue reading “Mayhem Affiliate 03/29/2023”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 2 min Choice of Machine -into- 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number multiplied by 5 in single unders (Max 10) 2. Workout Prep 2 sets: 5/4 Calorie Row (workout pace) 10 DoubleContinue reading “Mayhem Affiliate 03/28/2023”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3xContinue reading “Mayhem Affiliate 03/27/2023”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (5 Rounds for time) BikeErg Lactate Threshold 5 Sets 1000m at Easy 750m at Moderate 500m at Fast 250m at Sprint (Standing @D8-10) *Rest 2 Min between sets. WorkoutContinue reading “Mayhem Affiliate 03/26/2023”

CrossFit Juke Joint – CrossFit View Public Whiteboard Check out Mayhem for Freedom. You can support by either 1 or 2, or 1 and 2 both. 1. Donate here. Mayhem Mission 2, Come to the WOD on Saturday 8am class. Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into-Continue reading “Mayhem Affiliate 03/25/2023”

CrossFit Juke Joint – CrossFit View Public Whiteboard Check out Mayhem for Freedom. You can support by either 1 or 2, or 1 and 2 both. 1. Donate here. Mayhem Mission 2, Come to the WOD on Saturday 8am class. Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10 min AMRAP 30 secContinue reading “Mayhem Affiliate 03/24/2023”

CrossFit Juke Joint – CrossFit View Public Whiteboard Check out Mayhem for Freedom. You can support by either 1 or 2, or 1 and 2 both. 1. Donate here. Mayhem Mission 2, Come to the WOD on Saturday 8am class. Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 Rounds 1 min RowContinue reading “Mayhem Affiliate 03/23/2023”

CrossFit Juke Joint – CrossFit View Public Whiteboard Check out Mayhem for Freedom. You can support by either 1 or 2, or 1 and 2 both. 1. Donate here. Mayhem Mission 2, Come to the WOD on Saturday 8am class. Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm-up -into- 6Continue reading “Mayhem Affiliate 03/22/2023”