Feb 19 2017

February 19, 2017

Published by under Workout of the Day (WOD)

Sunday 170219

Rest day

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CrossFit Jenks is so excited to be hosting our 7th CrossFit Open! The 2017 CrossFit Open is for EVERYONE no matter your skill level. Whatever your into, competing against your peers, challenging yourself, conquering a new skill or qualifying for a spot to the next level, we encourage you to SIGN UP (make sure to list CFJ as your Team and affiliate)!

The first workout (17.1) will be released this Thursday, February 23rd! This is the game plan for CrossFit Jenks:

Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!

Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD

Sunday: 11am-1pm- Open WOD

If you have any questions, please don’t hesitate to ask one of our coaches.

We’re looking forward to another fun, encouraging and competitive Open Season!

One response so far

Feb 18 2017

February 18, 2017

Published by under Workout of the Day (WOD)

Saturday 170218

For Time: 
-60 Double-unders
-2 G2O 185/125lbs RX+ 225/145lbs MRX 145/100lbs
-30 T2B
-2 G2O
-15 HSPU MRX 2/4″ rise
-600m Run or 60cal Row
-2 G2O
-30 KBS 24/16kgs RX+ 30/24 MRX 20/12
-15 Bar Facing Burpees
-60 Ab-Mat Anchored Sit-ups RX+ 60 GHD
-2 G2O
-30 Hand Release push-ups
-2 G2O
-15 Deadlifts (same wt as G2O)
-60cal Row or 600m Run (opposite of last)
-2 G2O

Post time to responses.

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23 responses so far

Feb 17 2017

February 17, 2017

Published by under Workout of the Day (WOD)

Friday 170217

Speed Rounds For Time:

Rd 1 = 500m Row – 9 Front Squats 165/115 MRX 135/95 – 9 Bar MUs MRX 9 Burpee C2B

Rest 3min/Adjust Wts

Rd 2 = 400m Row – 15 Front Squats 135/95 MRX 115/75 – 15 C2B Pull-ups

Rest 3min/Adjust Wts

Rd 3 = 300m Row – 21 Front Squats 115/75 MRX 95/65 – 21 Pull-Ups

Rest 2min/Adjust Weights

“Finisher”

-1min max reps Front Rack Lunges 45/35lbs

Post results to responses.

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19 responses so far

Feb 16 2017

February 16, 2017

Published by under Workout of the Day (WOD)

Thursday 170216

12min AMRAP:
-4 Hang Power Cleans 155/105 RX+ 185/125 MRX 115/75 or 4 DB Hang Power Cleans
-4 S2O or 4 DB S2O 50/35lbs
-40 Double unders
-8 HSPU

Post rounds and reps to responses.

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25 responses so far

Feb 15 2017

February 15, 2017

Published by under Workout of the Day (WOD)

Wednesday 170215

E5MOM for 25min/5rds

-16/14cal Row or 14/12cal Bike MRX 14/12cal Row or 12/10cal Bike
-11 T2B
-9 Burpee Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ or 9 DB Burpee G2O 50/35
-6 Deadlifts 275/185 RX+ 335/225lbs MRX 225/145lbs

**Rest remainder of 5min**

**Score is slowest round**

Post results to responses.

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28 responses so far

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