February 20, 2017

Monday 170220

WOD “Presidential Picks” by DB

5 RFT: 

– 15 Box Jumps/Step-Ups 24/20″ or 10 Box Jumps 30/24″
– 15 Pull-Ups or 10 C2B
– 15 Push-Ups or 10 HSPU
– 15 Ab-Mat Sit-Ups Unanchored or 10 GHD Sit-Ups
– 15 Air Squats or 10 KB Goblet Squats 70/55lbs

**Can mix the 15 and 10 rep exercises, but goal is to stick to a method for all 5 rounds, not to change each round.

Post time to responses.

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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!

34 thoughts on “February 20, 2017”

  1. Bench press drop sets
    5 reps at 245lbs then burn out set at 155lbs
    Wod
    10 BJ at 30in
    10 C2B
    10 HSPU
    10 GHD
    15 Air squats
    Time=21:03

  2. Bench Press Drop Sets with 185#/95#:
    5/20, 5/15, 4/10, 2/11, 1/12

    WOD Rx (30″, C2B, Push-ups, GHD, Air Squats)
    19:13

  3. Bench Press Drop Sets @ 110# and 70#
    5/17 – 5/11 – 5/11 – 5/11 – 5/11

    WOD as Rx’d w/ 10 BJ@24″, 15 pull-ups, 15 push-ups, 10 GHDs, and 15 air squats = 17:48…..tough day!!

  4. Bench drop sets 165lbs/95lbs
    5-14
    5-11
    5-14
    5-8
    5-10

    WOD (10x 30″ box jumps, 15 pull ups, 15 push ups, 10 GHD, 10 70lbs goblet squats)
    19:28

  5. Bench drop sets: 175# / 75#
    1-5/25
    2-5/15
    3-5/10
    4-4/10
    5-3/10

    WOD:
    10 30″ BJ
    15 pullups
    15 pushups
    10 GHD
    15 Air squat

    time: 21:32

  6. 110-65 = 15
    110-65 = 10
    105-65 = 8
    105-65 = 8
    didn’t do last set

    Wod – ail 15’s (step-ups, pull-ups, push ups, sit ups, air squats

    14:26

  7. Today put a whole new level of hurting on me. I don’t remember the last time I had to just stop, but it happened today.

    Strength:
    5 @ 220# / 18 @ 135#
    5 @ 220# / 8 @ 135#
    3 @ 220# / 5 @ 135#
    3 @ 205# / 5 @ 135#
    5 @ 185# / 11 @ 95#

    WOD:
    10 x 30″ box jumps (this was a mistake, I thought I’d rather do 10 reps than 15, but didn’t think about the intensity)
    15 pull-ups (these felt great)
    15 push-ups (these were nasty)
    15 sit-ups (these felt like sit-ups)
    10 goblet squats @ 70# (this was also a mistake for the same reason as the 30″ box jumps)

    3 rds + 11 box jumps @ about 18:30, then I just laid on the floor for a long time shaking. I did not manage that one very well.

    Great job noon folks!

  8. Bench
    75# & 45# so weak!!!
    WOD w/ 15 bjs, 15 pu, 10 HSPU, 15 sit ups, 15 air squats
    22:14
    Great job noon, Callie so strong!!!

  9. I just didn’t feel like I had it today – gave it a go though!

    Bench
    165-95 = 15
    165-95 = 13
    145-95 = 10
    145-95 = 9
    145-95 = 7

    WOD – All 15’s – 24″ step-ups (1st rd I did do box jumps :))

    19:28

  10. Strength bench
    Forgot to keep track all I know is it hurt and I fell apart after first two rounds of the burn out sets

    WOD RX’D
    15 BJ 24″
    10 C2B
    10 HSPU
    10 GHD
    15 AIR SQUATS

    Time-13:37

    Thanks breck for going head to head on that gave me a good push

  11. Strength
    Bench drop sets.
    165# / 115#
    5/20
    5/12
    5/8
    5/8
    5/12

    Wod RX
    All 15 (24″ box, pull ups, push ups, sit ups, air squats)
    17:40

  12. WOD all 15s

    19:29

    FYI, the Games judges course had standards for one legged squats. DB may know but I don’t remember them on the test in prior years. 😉

  13. Bench drop sets with Georgie, with 115# & 65# (15,11,10,10,10)
    MOD WOD
    10 box steps ups rds 1-3, BJ’s rds 4&5 w/ 20″ box
    10 pull-ups
    10 push-ups
    10 abs
    10 air squats
    16:20 then got on a rower for 5 min.

  14. Bench sets: sets of 5 w/185; burn out set with 115
    1st: 5 then 12
    2nd: 5 then 12
    3rd: 5 then 10
    4th: 5 then 10
    5th: 3 then 7
    *
    WOD as rx’d: (15 box step up 24″, 10 C2B, 15 push-ups, 10 GHD sit-ups, 15 air squats)
    @ time cap of 20 minutes I completed 4 rounds. Finished the 5th round @ 24:50.

  15. Bench @ 110#x 5 for all
    Totally messed up drop sets…worked w/Jewel on butterfly

    WOD as Rx’d:
    10 BJ @24″
    10 C2B
    15 push-ups
    10 GHD
    15 air squats
    16:12
    Loved this one, Okie!

  16. Bench
    85-55 = 30
    85-55= 27
    85-55= 23
    85-55= 19
    85-55= 15

    WOD – all 15’s Rx’d except push ups from knees (weak baby noodle arms after bench)

    18:05

  17. Bench
    205(75%) 5-5-5-4(spot on 5)-3(spot on 4&5)
    105(40%) 15-15-15-12-12
    WOD
    10-30″ bj
    10-strict pull ups
    15-push ups
    10-GHD
    15-air squats
    – 4 rds + 15 push ups

  18. Bench Drop Sets with 205#/115#
    5-21
    5-21
    5-21
    5-10
    4-9

    WOD
    As Rx’d with
    15 BJ 24″
    10 C2B
    10 HSPU
    10 GHD
    15 AIR SQUATS
    Time-15:13

    Good job Chad! Couldn’t hang with you today.

  19. Bench drop sets.
    165# / 115#
    5/25
    5/12
    5/10
    5/8
    5/7
    Wod RX
    All 15 (24″ box, pull ups, push ups, sit ups, air squats)
    20:45ish

  20. Bench:
    1st 2 rds
    65#, 55#
    5/14
    5/7

    3rd thru 5th rds
    55#, 45#
    5/16
    4/14 (crawl of shame on #5)
    4/11 (crawl of shame on #5)

    WOD w/15 rps
    Box step ups to 20″
    Jumping pull ups
    Push ups from knees (usually do regular, but not feeling it tonight)
    Unachored sit ups
    Air squats

    3 rds + 1 sit up

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