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)
Tuesday, 12/3/19
CrossFit Juke Joint – CrossFit
Gymnastics
Metcon (No Measure)
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
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)
Monday, 12/2/19
CrossFit Juke Joint – OWFL
Metcon
Randy (Time)
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)
Monday, 12/2/19
CrossFit Juke Joint – CrossFit
Weightlifting
(30min)
Dark Horsemen Wave1 Week3
Supersets 5rounds of A,B,C,D, and E
A: Hack Squat (5×8@255/175)
B: Sumo Deadlift (3-3-3-3-3 (3RM))
C: Side Plank (5x40sec (20sec on each))
D: Double Under (5×30 reps)
E: 90 Second Rest (5x90sec rest)
Metcon
Randy (Time)
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)
Saturday, 11/30/19
CrossFit Juke Joint – CrossFit
Metcon
JBo (AMRAP – Rounds)
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
Friday, 11/29/19
CrossFit Juke Joint – CrossFit
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
Metcon
Cindy XXXT (AMRAP – Rounds and Reps)
As teams of 2, Only one athlete can work at a time, can switch anyway.
Thursday, 11/28/19
CrossFit Juke Joint – CrossFit
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
Metcon
Metcon (Time)
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)
