Saturday, 7/11/20

Announcements

Friday 7/10/20, the workout will be a special one. We will do a wod that we can have fun in the water at las Colonia park beach. Make sure bring your bathing suit, towel and sunscreens so classes will be 6am, 9am,4:15pm and 5:15pm for Friday.

CrossFit Juke Joint – CrossFit

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Box WOD

()

A: Clean (Work up to a Heavy single or 1RM)

(20min)

B: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
(20min)

HOME WOD

REST DAY!

Friday, 7/10/20

Announcements

Friday 7/10/20, the workout will be a special one. We will do a wod that we can have fun in the water at las Colonia park beach. Make sure bring your bathing suit, towel and sunscreens so classes will be 6am, 9am,4:15pm and 5:15pm for Friday.

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (Time)

For time,

4 rounds of

20 DB snatch

10 Burpee over DB

10 DB single arm oh walking lunges 50/35 (Right)

10 DB single arm oh walking lunges 50/35 (Left)

200m run with tube

200m float

HOME WOD

a: Metcon (Time)

For time,

5 rounds of

35 second Plank

5 Push up

35 second Plank

5 Push up

1min rest

b: Metcon (Time)

For time,

50-40-30-20-10 reps of

Air squat

Push up

Sit up

Thursday, 7/9/20

Announcements

Friday 7/10/20, the workout will be a special one. We will do a wod that we can have fun in the water at las Colonia park beach. Make sure bring your bathing suit, towel and sunscreens so classes will be 6am, 9am,4:15pm and 5:15pm for Friday.

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

1. 0ne-two-three-four

2. Back kick

3. (L) Side kick-One-two- (R) Body Round kick – (L) Back Kick
(15min)

B: Metcon (8 Rounds for reps)

8, 2 minutes on/1minute rest, intervals for rep,

Post reps for each interval separately.

AMRAP 2

One-One-Two-One-Two-Three-One-Two-Three-Four

1min rest. Then,

AMRAP 2

(L) Side Kick- One-Two-(R) Low round – (L) Back Kick

1min rest. Then,

AMRAP 2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of

(R) Body rounds kick

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of

(L) Body round kick

1min rest. Then

AMRAP 2

10 Back Kick

10 Wave Master Sit-up (L)hook (R)hook punch

1min rest. Then, repeat from the first interval again.
(24min)

HOME WOD

a: Metcon (AMRAP – Reps)

For reps,

AMRAP 7

Burpees

3 minute rest. Then

AMRAP 5

10 Broad Jump

10 Inch worm with a push up

https://youtu.be/TRuhe4grOK8

Then,

1 mile run

Wednesday, 7/8/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Muscle Snatch (5×2@55% of 1RM Snatch)

(15min)

B: Metcon (No Measure)

Toe to bar/Knee to Elbow Progression(
(10min)

https://youtu.be/rYXXj2AMQ5c

C: Metcon (AMRAP – Reps)

AMRAP 9

3-6-9-12-15-18-21…reps of

Power Snatch 75/55

TTB

Face bar burpee
https://youtu.be/zPdzNA3czkM

HOME WOD

a: Metcon (No Measure)

5 rounds for quality

10 PRONE SHOULDER RAISES

https://youtu.be/8nWbvkHi0Cc

20 (GLUTE BAND) GLUTE BRIDGE **Glute band is optional

https://youtu.be/XnWyZfaazaY

b: Metcon (Distance)

8 rounds for DISTANCE(in yard or meter),

60 second RUN

60 second Lunges

Tuesday, 7/7/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Miron (Time)

5 rounds for time of:

800-meter run

23 back squats, ¾ body weight

13 deadlifts, 1 ½ body weight
Mirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.

Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was “100 percent or it’s not worth the hassle.”

Łucki is survived by his wife and son.
To learn more about Miron click here
(48min)

HOME WOD

a: Metcon (Time)

For time,

10 rounds of

10 Shoulder press @a pair of 1Gal Water jugs or Dumbbells with mild weight

10 Bent over row with a pair of 1Gal Water jug or DB/KB

10 KB Swings with a 1Gal Water jug or KB/DB
Bent over row:

https://youtu.be/KozkYCpgOf0

DB swing:

https://youtu.be/uB-fq0HqGK0

Monday, 7/6/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

Pull-up Progression

Work on kipping/butterfly pull-ups/C2B pull-ups
(15min)

If you don’t have 1 strict pull up, Work on pull up strength:

3Rounds of

5 x 4 second negative pull up

15 seconds chin over bar hold

10 Push-ups

B: Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.
(16min)

Compare to 9/16/19

HOME WOD

a: Metcon (AMRAP – Reps)

AMRAP 15

3-6-9-12-15-18-21…reps of, keep adding 3 reps each round,

Burpee

Air squat

b: Metcon (Time)

For time,

4rounds of

20 One arm Water Jug snatch, alternating arm @ a 1 Gal water jug

https://youtu.be/DJgdSUFqku0

20 Water Jug lateral lunges, 10 on each leg @ a pair of 1 gal water jugs

https://youtu.be/ZrBKd4mjs9U

Friday, 7/3/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Clean and Jerk (84% x 1, 88% x 1, 92% x 1 using your 1RM C & J)

(20min)

B: 21-15-9 Complex (Time)

For time:


8 deadlifts, 155/105 lb.


7 cleans, 155/105 lb.


6 snatches, 155/105 lb.


8 pull-ups


7 chest-to-bar pull-ups


6 bar muscle-ups


6 deadlifts, 155/105 lb.


5 cleans, 155/105 lb.


4 snatches, 15/105 lb.


6 pull-ups


5 chest-to-bar pull-ups


4 bar muscle-ups


4 deadlifts, 155/105 lb.


3 cleans, 155/105 lb.


2 snatches, 155/105 lb.


4 pull-ups


3 chest-to-bar pull-ups


2 bar muscle-ups
(18min)

HOME WOD

a: Metcon (Time)

For time,

10 rounds of

10 Push up

10 Squats

10 V-ups
V-up:

https://youtu.be/7UVgs18Y1P4

b: Metcon (AMRAP – Reps)

EMOM 10

1st min- 10 Water Jug Thrusters@a pair of 1Gal Water Jug

2nd min-10 Burpee over a water jug

Thursday, 7/2/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

1. One-two-three Boxing Combo

2. Round Kick-Skip Side Kick

3. One-Two-Three-Front Side Kick-Elbow strike
(15min)

B: Metcon (3 Rounds for reps)

2 rounds of

AMRAP 2

5 0ne-one-two-one-two-three

5 Wave master sit up (R)Hook+(L)Hook punch

1min rest

AMRAP 2

10x (R)2 body round (L)2 body round kick

10 Ground drill #2

1min rest

AMRAP 2

One-two-three-Front side kick-Elbow strike

1min rest
(18min)

HOME WOD

a: Metcon (AMRAP – Rounds and Reps)

Each of the exercises below can be performed using body weight only or while wearing a loaded back pack, carrying dumbbells or kettlebells or water jugs

AMRAP 5

20 Overhead walking lunges

20 Lateral lunges holding weights on the hands

https://youtu.be/73eKch1SMx0

20 Reverse lunge with the weights on the hands

https://youtu.be/kS1qE7GQnXg

b: Metcon (Time)

For time,

100 push ups

100 sit ups

100 air squats

Wednesday, 7/1/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Behind The Neck Jerk (3×2@85% of C&J)

(15min)

From the rack

B: Metcon (Time)

For time,

100 Double Under, Then

5 rounds of

10 Deadlift 95/65

10 Front squats 95/65

10 HSPU

Then

100 Double Under
(21min)

RX+ 225/155

Compare to 7/21/17, 1/3/18

HOME WOD

a: Metcon (Time)

4 Rounds for time,

12 Water Jug Shoulder press @ a pair of 1gal Water jug

12 Seated two arm lateral arm raises @a pair of 1gal water jug
shoudelr press:

https://youtu.be/bI4V5kZ9RmU

Lateral arm rasies:

https://youtu.be/bZ4mzFcDhvg

b: Metcon (Time)

for time,

1 mile run

50 Burpees

1 mile run