Author Archives: cfsik9sung

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A – 1- 1- 2- Rear Back Fist Combo Pt. B – 3 – Lead Back Fist – 2- Step into Southpaw & Left Spinning Back Fist Kicks/Strikes – Round Kick – Back Kick B: Metcon (No Measure) 4Continue reading “Saturday, 5/15/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: “Bring Sally Up” Squat (AMRAP – Reps) On a song “Flower,” when it says “bring Sally down,” squat down and hold, if it says “bring Sally up,” squat up and stay. Post all the successful reps of squats for the score. Who can doContinue reading “Friday, 5/14/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 12 MIn1 – 10 WB shots 10/9ft 20/14# Min2 – 10 Push ups Min3 – 10 Box Jump 24/20″ B: Metcon (Time) “Half Murph” For time, 800m Run Then 10 Rounds of 5 Pull-up 10 Push up 15 AirContinue reading “Thursday, 5/13/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Deadlift (1x5RM) (13min) Week 1: 5RM (Target approximately 85% of 1RM Deadlift). B: Metcon (Time) For time, 2 Rounds 20/15 Cal Bike 15 Deadlift 135/95 10 HSPU 5 Burpee Box Get Over 30/24 -into- 2 Rounds of 20/15 Cal Bike 10 Deadlift 225/155 10Continue reading “Wednesday, 5/12/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Front Squat + Split Jerk (1x(2+1)@WK3+) (20min) In Week 1, work at 85% of 1RM Clean & Jerk for 3 x 3+1. In Week 2, apply target weight increase and complete 3 x 2+1. In Week 3, apply target weight increase and complete 2Continue reading “Tuesday, 5/11/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Pull up Strength work NFT, for quality 3 rounds of 1. Passive Hang 20 second 2. Active Hang 20 second – Pull down the scaps – Maintain a hollow body position 3. Chin over bar hold ALAP (15-20second) 4. Negative pullContinue reading “Monday, 5/10/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (3 Rounds for time) 3 rounds of 500m Row(25min) B: Metcon (4 Rounds for reps) For total reps each tabata, Tabata Row for cal Tabata Deadlift 135/95 Tabata Burpee over bar Tabata KB Swings 1.5/1 pood

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (1×3@WK3+11, 1×3@(-10%)) (20min) Week 4: 3RM (Target a 5kg / 11# increase over week 3). Then decrease weight by 10% for Drop Set 1×3. Week 1: 5RM (Target approximately 85% of 1RM Back Squat). Then decrease weight by 10% for Drop SetsContinue reading “Friday, 5/7/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A – 1- Slip(R) – 3- 2- Uppercut(L) – (Body) 2- Rear High Kick Combo Pt. B – 1- (Body) 1- 2-(Liver)3 – (Head) 3- Rear Long Knee Kicks/Strikes Low Side- Body Side- Face Side- Hook – Side –Continue reading “Thursday, 5/6/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (HBlock 3×1@WK3+) (20min) In Week 4, apply target weight increase and complete 3×1. Target 5kg (11#) increase / week if work sets are above 100kg (220#). Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#). In Week 1, workContinue reading “Wednesday, 5/5/21”