February 19, 2018

Monday 180219

“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.
Compare to February 20, 2017.

Post time to responses.

DSC_0649

CrossFit Jenks is so excited to be hosting our 8th CrossFit Open! The 2018 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 (18.1) will be released this Thursday, February 22nd! 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!

35 thoughts on “February 19, 2018”

  1. Bench: 5 sets of 5 @80% with burnout with 40-50%
    Did 185 then dropped to 95 for burnout (did sets of 10)
    *
    WOD as rxd: Did all 15’s this time
    19:53

  2. Strength
    225 then 135 for 10
    275 then 225 for 6
    275 then 225 for 4
    275 then 225 for 4
    275 failed at 4 then 225 for 2
    Wod all 10s kipping hspus
    16:31

  3. Bench
    5@185
    10@135
    WOD RX
    11:09
    30” box jumps x 5
    C2B x 4 pull ups x 1
    10 HSPUs x 5
    15 sit ups x 5
    Goblet squats x2 air squats x3

  4. Bench Drop Sets E3MOM
    5@275#; Then 13 @185#
    5@275#; Then 9 @185#
    5@275#; Then 7 @185#
    4@275#; Then 5 @185#
    5@225#; Then 6@135#

    WOD w/ all 15s
    16:34

  5. Bench
    5×5@85
    Drops sets @55 20-10-10-10-10

    WOD with all 15’s (65# barbell rows for pull-ups)
    19:12 (maybe 19:19? – I was a little foggy afterward)

  6. Bench Press Drop Sets 5@120# straight into max reps @85# (11/10/7/8/7)

    WOD w/24” box, C2B, HSPUs, GHDs(first time doing these in a wod post surgery) , and 55# KB

    24:40

    30 unbroken thrusters @55#

  7. Bench Drop Sets E3MOM
    5@225#; Then 10 @135#
    5@225#; Then ? @135#
    4@225#; Then 5 @135#
    4@205#; Then ? @115#
    5@205#; Then 5 @115#

    WOD w/ all 15s
    19:24

  8. Bench:
    4 sets @185/135

    WOD Rx (all 10s)

    17:45

    Last year this workout totally demolished me, was 28 reps from finish at time cap. I had 2 goals, beat the cap and not get lapped by mighty mouse. Settled for 1-1.

    HSPU/CTB/Goblet unbroken

  9. Bench Press E3MOM
    5@215, 25@115
    5@215, 15@115
    5@215, 10@115
    5@205, 12@115
    5@205, 12@115

    WOD
    15 stepup, 10 c2b, 10 hspu, 10 ghd, 15 air sqt
    24:24

  10. Bench Press
    5@165 – 12@95
    5@145 – 12@95
    5@145 – 10@95
    5@145 – 8@95
    4@145 – 5@95

    WOD
    15 step-ups (24″ box), 15 PLU’s, 15 Push-Ups, 15 sit-ups, 15 Air Squats

    3rds + 9 Push-ups

    …not happy with my performance. will get better

  11. Hey, I know that Superstar killing it in the photo. Looking Good Ryan.
    Great job this morning CFJ!
    Bench 5×5 @ 125lbs into 5×10 DB 30lb Bench Press
    WOD
    15 step-ups, 5 Strict Pull-Ups, 10 Parallette Push-Ups, 10 GHD sit-ups, 10 Goblet Squats 70lbs
    = 14:41

  12. Strength:

    400 m run/ 15 – 95# Bench Press x 4

    Wod rx: 5 Rds
    15 Box Jumps
    15 Pull ups
    10 HSPU’s
    15 Sit Ups – All abmats were taken
    15 Air Squats

    14:04

  13. Bench Press
    5@205 – 8@135
    5@185 – 6@135
    5@185 – 5@135
    5@165 – 6@115
    5@145 – 9@95

    WOD mod
    15 step-ups (24″ box), 10 PLU’s, 10 Push-Ups, 15 sit-ups, 15 Air Squats

    5 rds 22min

  14. DB bench
    2 sets w/ 5 DB bench @55lbs 15@35lbs
    3 sets w/ 5 DB bench @65lbs 15@35lbs

    Wod RX’D
    15 BJ 24”
    10C2B
    10HSPU
    10GHD
    15Air Squats

    10:29 (same scheme as last year did it 13:37 last year)

  15. Strength:
    E3MOM: 5 HSPU (1 abmat)/drop to 15 regular push-ups

    WOD Rx’d
    24″/pullups/pushups/sit-ups/70# goblet squat
    18:43

  16. Bench 115/75
    15-10-6-8-6
    Set 4 I did 85#, set 5 I did 95# for sets of 5.
    MOD WOD
    15 step ups
    10 C2B
    10 push-ups
    10 GHD’s
    15 Air sq
    18:35

  17. Bench Drop Set: 165/115
    10-10-8-5 – skipped last set

    Wod Rx’d
    15 – 24″
    15 – Pull Ups
    15 – Push Ups
    15 – Ab Mat Sit Ups
    15 Air Squats
    4 rounds and 1 pull up at cap

  18. No bencn, did front and back rack lunges & FS/BS with 65#

    WOD
    10 24″ step ups
    10 C2B plu
    15 PU
    15 pilates sit-ups (like v up)
    10 jumping squats

    4 rds +10 PU @ 20 min cap

  19. Bench 205 & 105
    5/15-5/15-5/15-4/12-3/12 exact same as last year…
    WOD w/
    10 box jumps
    10 c2b
    15 push ups
    10 GHD sit ups
    15 Air squats
    -18:28, capped last year.

  20. Bench Drop Sets
    5@150 then 15@75
    5@150 then 15@75
    5@150 then 15@75
    5@150 then 15@75
    4@150 (failed the 5th) then 12@75

    MOD WOD after getting gel injections in both knees today
    15 box step-up w/18” box
    15 bent over barbell row w/65#
    15 push ups
    15 Situps
    15 KB swings w/35#
    16:35

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