CrossFit Juke Joint – OWFL
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 HSPU to 6″ deficit
20 Cal row/bike
30 Pistols alternating legs
ounds: Metcon (No Measure)
NFT,
3 Rounds of
10 Hanging Leg raises
60second Plank reach
(12min)
AMRAP 10
10 HSPU to 6″ deficit
20 Cal row/bike
30 Pistols alternating legs
NFT,
3 Rounds of
10 Hanging Leg raises
60second Plank reach
(12min)
NFT,
3 Rounds of
8×3-4 second negative Rong Rows
6×3-4 second negative Ring Dips
4 Muscle Up Transitions
(15min)
MUT:
https://youtu.be/thIHNo6y2hk
AMRAP 10
10 HSPU to 6″ deficit
20 Cal row/bike
30 Pistols alternating legs
NFT,
3 Rounds of
10 Hanging Leg raises
60second Plank reach
(12min)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
(12min)
(30min)
Dark Horsemen Wave1 Week3
Supersets 5rounds of A,B,C,D, and E
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
(12min)
28-Minute AMRAP of:
9 Overhead Squats, 115#
1 Legless Rope Climb, 15″
12 Bench Presses, 115#
In honor of U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, died Sept. 1, 2012
To learn more about JBo click here
For Thanksgiving day, Black Friday and Saturday. CFJJ opens its door to all CFJJ members, their families and friends.
Thursday, 11/28 – Turkey Day Workout #1 @10:30am -11:30am
Friday, 11/29- Turkey Day Workout #2 @1:30pm-2:30pm
Saturday, 11/30 – Turkey Day Workout #3 @9am-10am
CFJJ families, feel free to invite your family members and friends who are 8 years old or older
As teams of 2, Only one athlete can work at a time, can switch anyway.
For Thanksgiving day, Black Friday and Saturday. CFJJ opens its door to all CFJJ members, their families and friends.
Thursday, 11/28 – Turkey Day Workout #1 @10:30am -11:30am
Friday, 11/29- Turkey Day Workout #2 @1:30pm-2:30pm
Saturday, 11/30 – Turkey Day Workout #3 @9am-10am
CFJJ families, feel free to invite your family members and friends who are 8 years old or older
As teams of 2. for time,
100 cal row
100 cal bike
100 WB shots 10ft/9ft 20/14#
100 Box Jump 24/20″
100 Burpee
*One athlete can work at once, partitioned in any way.
(42min)