Friday, 11.27/20

Announcements Thursday 11/26/20, CFJJ will be closed for Thanksgiving Day! Friday 11/27/20. We will only have a Black Friday Turkey Burn Off workout at 1:30pm. HAPPY THANKSGIVING DAY! CrossFit Juke Joint – CrossFit Happy Black Friday!! Come out for Turkey Burn out @1:30pm!!! All the other classes are canceled. Saturday 11/27, we will have theContinue reading “Friday, 11.27/20”

Wednesday, 11/25/20

Announcements Thursday 11/26/20, CFJJ will be closed for Thanksgiving Day! Friday 11/27/20. We will only have a Black Friday Turkey Burn Off workout at 1:30pm. HAPPY THANKSGIVING DAY! CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean (Full squat clean – Work up to a heavy single) (18min) B: Metcon (AMRAP –Continue reading “Wednesday, 11/25/20”

Tuesday, 11/24/20

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Rope Climb progress Try RX below: 1 Rope climb @Wrapping method 1 RC@J-hook method 1 RC@Legless – Strict 1 RC@Legless – Kipping 1 RC@L-sit -Strict(15min) https://youtu.be/uKGy8EsN0VI B: Metcon (No Measure) HSPU Progression(10min) C: Metcon (Time) For time, 3 rounds of 21-calContinue reading “Tuesday, 11/24/20”

Tuesday, 11/24/20

Announcements Thursday 11/26/20, CFJJ will be closed for Thanksgiving Day! Friday 11/27/20. We will only have a Black Friday Turkey Burn Off workout at 1:30pm. HAPPY THANKSGIVING DAY! CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: “Diane 2020” (Time) For time, 3 rounds of 11 DB TGU @50/35 (Alternate arm each rep)Continue reading “Tuesday, 11/24/20”

Friday, 11/20/20

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave2 Week4 Squat 3 Supersets with 1,2,3,4 and 5 MEDIUM (30min) 1: Good Mornings (3×12@75/55) 2: Back Squat (80%x(5+)/75%x(7+)/70%x(9+)) 3: Dead Bug (3×16) https://youtu.be/Sp6BenumPV4 4: Bike (3×15/12Cal) 5: 90 Second Rest (3x90second rest) Metcon A: Metcon (Time) For time, 20 Clean & JerkContinue reading “Friday, 11/20/20”

Wednesday, 11/18/20

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave2 Week4 Shoulder Press 3 Supersets with 1,2,3,4 and 5 HEAVY (30min) 1: Yates Row (3×10@95/65) https://youtu.be/gmQm45dILBU 2: Shoulder Press (85%x(4+)/80%x(5+)/75%x(7+)) 3: GHD Situp (3×10) 4: Row (3×15/12 Cal) 5: 90 Second Rest (3x90second Rest) Metcon A: “Ben” (AMRAP – Rounds and Reps)Continue reading “Wednesday, 11/18/20”

Tuesday, 11/17/20

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave2 Week4 Deadlift 3 Supersets with 1,2,3,4 and 5 BRUTAL (30min) 1: Box Jumps (3×3@36/30″) 2: Deadlift (90%x(3+)/85%x(4+)/80%x(5+)) 3: GHD Med-Ball Press (Throw 3×10@20/14#) https://youtu.be/m-wACEVAhFU 4: Burpee (3×15) 5: 90 Second Rest (3x90second rest) Metcon A: Amanda (Time) 3 Rounds for time ofContinue reading “Tuesday, 11/17/20”