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CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (8×1@85%) (25min) B: Metcon (AMRAP – Reps) AMRAP 12 20 Power Clean and Jerks (115/80) 15 Power Snatches (115/80) 10 Thrusters (115/80) HOME WOD a: Metcon (Time) For time, 5 rounds of 200m Run 10 Diamond push up (Form a diamond with yourContinue reading “Monday, 3/8/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A: 1- 2- Slip – 4- 3- 2 – Slip – Cross – 3- Rear Body Kick Combo Pt. B: 3- 2- 3 – Slip – 3- Rear Body Kick Kicks/Strike Back Kick Jump Back Kick Flying Back KickContinue reading “Saturday, 3/6/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Gymnastics bar/ring technique work Pull up Muscle up TTB KTE(10min) B: Metcon (Time) For time, 50 Strict Pull up 100 Push up 150 Squats(30min) HOME WOD a: Metcon (No Measure) Complete 10 rounds of the following exercises working at max intensity.Continue reading “Friday, 3/5/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Split Jerk (2×3 reps @ 65%, 3×3 @ 70% 1RM C&J) (20min) B: Power Clean (Work up to a heavy single) (10min) C: Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about GrettelContinue reading “Thursday, 3/4/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Weight) 5 sets New set every minute 5 Back Squats @ 60% +10lb (total) -into- Every 90 secs x 5 sets 2 Heavy Pause Back Squats * Build across sets – record heaviest set to score*(20min) B: Metcon (Time) 3 Rounds 100 DoubleContinue reading “Wednesday, 3/3/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (Work up to a heavy single or go for 1RM) (15min) B: Lane (5 Rounds for reps) 5 Rounds for Max Reps of: ¾ bodyweight hang power snatches Handstand push-ups Rest as needed between rounds.To learn more about Lane click here(30min) https://youtu.be/zFQWk9xPc9Y https://youtu.be/CyiHdhKKRZ8Continue reading “Tuesday, 3/2/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 10 1st min- 10/8 Cal row 2nd min – 5 Devils Press 50s/35sDevils Press: https://youtu.be/Cwxmji-3k40 B: Metcon (AMRAP – Reps) AMRAP 10 15 WB 10/9ft 20/14# 5-10-15-20-25-… Sit up C: Metcon (No Measure) NFT Superset the following exercises forContinue reading “Monday, 3/1/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Power Snatch (Work up to a heavy single) (12min) B: Andi (Time) For time: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls 100 front squats ♀ 45 lb. ♂ 65 lb.To learn more about Andi click here(30min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 15 Min 1 – 10/8 Cal Row Min 2 – 10/8 Cal Bike Min 3 – 50 Double Under B: Metcon (AMRAP – Rounds and Reps) AMRAP 24 25 Walking Lunges 20 Pull-up 50 Box Jump 20″ 20 DoubleContinue reading “Friday, 2/26/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A: 1- 2- 3- Double Rear Body Kick – 3- 2- Double Lead Body Kick Combo Pt. B: 1- 1- 2- (R)Back Fist – (L)Hook – (L) Back Fist – 2- Step into Southpaw & Left Spinning Back FistContinue reading “Thursday, 2/25/21”