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CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD We are CLOSED today. Let’s go out for some cool and challenging hike!! To make up, we are open the box for OPEN gym tomorrow 9:30am-11am.

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Muscle Up Progression – Bar/Ring MU attempts – MUT 3×3 – Ring Row/Ring Dips- 3-3-1-1-1 – Toe to Ring 3×3 – Ring Cast swing x 3 – Ring Picaboo swing x 3 – Low Bar Hollow Swing x 3 – LowContinue reading “Friday, 6/11/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Behind The Neck Jerk (2×1@WK2+, Dropset 4×1 ) (20min) In Week 3, apply target weight increase for 2×1. Then decrease weight for Drop Sets 2×1. In Week 1, work to 90% of 1RM Clean & Jerk for 3×1. Then decrease weight for Drop SetsContinue reading “Thursday, 6/10/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) For time, 20 Cal Row/Bike 30 WB Shots 10/9ft 20/14# 20 TTB 30 Box Jump 24/20″ 20 SDHP 115/85 30 Burpees 20 STO 135/95 800m Run with a Med ball 20/14#(30min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Deadlift (1RM) (20min) B: Metcon (Time) For time, 5-10-15-10-5 reps of Front Squat 225/155 Pull Up HSPU(21min) HOME WOD a: Metcon (Time) For time, 30 Devils Press 35s/25s 100 ft Bear crawl 20 DB Push Press 35s/25s 100ft Bear Crawl 10 Devils Press 35s/25sDevilsContinue reading “Tuesday, 6/8/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (2 Rounds for time) Every 10:00 (2 sets) 21-15-9* Calorie Row Calorie Assault Bike *18-12-6 calories for women(20min) B: Max Height Box Jump (Distance) Max Height Box Jump(7min) C: Metcon (Time) For time, 150 Burpee jump to 6″ Target **Must touch the targetContinue reading “Monday, 6/7/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (Work up to a heavy single) (20min) B: Metcon (Time) For time, 30 Full squat snatches 185/125(20min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) HS Hold/Walk Progression(15min) https://youtu.be/iDLSA2VV_NQ B: Metcon (AMRAP – Reps) EMOM 12 Min 1 – 10 WB shots 10ft/9ft 20/14# Min 2 – 10 Med ball Cleans 20/14# Min 3 – 10 Box Jump 24/20″ *AMRAP DU for the rest of eachContinue reading “Friday, 6/4/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A – 1- 2- 3 & Step to the side – 2 Combo Pt. B – Weave under right – 2- 3- 2- Slip(L) – Cross – Lead Body Kick Kick/Strike – Skip Side – Back Kick B: MetconContinue reading “Thursday, 6/3/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Rope Climb Progression Work on the techniques Rope Climb J-Hook: https://youtu.be/nI4MijQJ_No(10min) B: Metcon (Time) For time, 2 rounds of 5-4-3-2-1 Rope Climbs Sandbag Burpee Over 48″ Box 150/100(30min) https://youtu.be/mvVp9MZ2LqQ HOME WOD a: Metcon (3 Rounds for reps) 3rounds of 1:00 MaxContinue reading “Wednesday, 6/2/21”