Friday, 12/6/19

Announcements

Saturday, 12/7/19 the morning class and OPEN gym will be canceled for preparing Holiday party in the evening. We are planning to cut a Christmas tree in the morning instead. Thank you so much

CrossFit Juke Joint – OWFL

View Public Whiteboard

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

10 Burpee

20 WB Shots 10/9ft 20/14#

Friday, 12/6/19

Announcements

Saturday, 12/7/19 the morning class and OPEN gym will be canceled for preparing Holiday party in the evening. We are planning to cut a Christmas tree in the morning instead. Thank you so much

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

(30min)

Dark horsemen Wave1 Week3

Superset 6 rounds of A,B,C,D and E

A: Glute-Ham Raises (6×5 GHR )

https://youtu.be/w_7UaXfsbaw

B: Back Squat (Box Squat 1-1-1-1-1-1 (1RM))

https://youtu.be/p3tPpz1rmSs

C: Leg raises (6×12 )

D: American KB Swing (6×10@2/1.5pood)

E: 90 Second Rest (6×90)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

10 Burpee

20 WB Shots 10/9ft 20/14#

Thursday, 12/5/19

Announcements

Saturday, 12/7/19 the morning class and OPEN gym will be canceled for preparing Holiday party in the evening. We are planning to cut a Christmas tree in the morning instead. Thank you so much

CrossFit Juke Joint – OWFL

View Public Whiteboard

Metcon

Metcon (Time)

For time,

50 Sit-up

2 Cleans 135/95

40 Sit-up

2 Cleans 155/105

30 Sit-up

2 Cleans 185/125

20 Sit-up

2 Cleans 205/145

10 Sit-up

10 Superman

2 Cleans 225/155

20 Superman

1 Clean 235/165

30 Superman

1 Clean 245/170

40 Superman

1 Clean 255/175

50 Superman

1 Clean 265/180
(30min)

Thursday, 12/5/19

Announcements

Saturday, 12/7/19 the morning class and OPEN gym will be canceled for preparing Holiday party in the evening. We are planning to cut a Christmas tree in the morning instead. Thank you so much

CrossFit Juke Joint – OWFL

View Public Whiteboard

Metcon

Amanda .45 (Time)

For time,

13-11-9-7-5 reps of

Muscle up

Squat Snatch 135/95
(28min)

Thursday, 12/5/19

Announcements

Saturday, 12/7/19 the morning class and OPEN gym will be canceled for preparing Holiday party in the evening. We are planning to cut a Christmas tree in the morning instead. Thank you so much

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

Clean (Work up to a heavy single)

(15min)

Metcon

Metcon (Time)

For time,

50 Sit-up

2 Cleans 135/95

40 Sit-up

2 Cleans 155/105

30 Sit-up

2 Cleans 185/125

20 Sit-up

2 Cleans 205/145

10 Sit-up

10 Superman

2 Cleans 225/155

20 Superman

1 Clean 235/165

30 Superman

1 Clean 245/170

40 Superman

1 Clean 255/175

50 Superman

1 Clean 265/180
(30min)

Wednesday, 12/4/19

Announcements

Saturday, 12/7/19 the morning class and OPEN gym will be canceled for preparing Holiday party in the evening. We are planning to cut a Christmas tree in the morning instead. Thank you so much

CrossFit Juke Joint – OWFL

View Public Whiteboard

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

25 Pull-ups

50Cal Row/Bike

100 OHS 45/35

50 Box Jump 24/20″

25 Pull-ups
(14min)

Wednesday, 12/4/19

Announcements

Saturday, 12/7/19 the morning class and OPEN gym will be canceled for preparing Holiday party in the evening. We are planning to cut a Christmas tree in the morning instead. Thank you so much

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

(30min)

Dark Horsemen Wave 1 Week3

Supersets 6rounds of A,B,C,D and E

A: Weighted Pull-ups (6×5 @45/25)

B: Push Press (1-1-1-1-1-1 (1RM))

C: Landmine Twist (6×10@25/15 w/ 45# bar)

https://youtu.be/QDakeCOBdDE

D: KB Snatch (1 Arm 6×12@1.5/1pood)

E: 90 Second Rest (6x90sec Rest)

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

25 Pull-ups

50Cal Row/Bike

100 OHS 45/35

50 Box Jump 24/20″

25 Pull-ups
(14min)