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.
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!
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
Bench drop sets with 115#/85#(set1)then95# for rest
Wod w/ 24″ box, C2B, HSPU, ghd, 55lbs goblet squats
14:29
Bench Press drop sets
5 sets of:
5@205# followed by 10@155#
WOD
With all 10 reps and strict HSPU’s
Everything unbroken
Time: 13:53
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
Bench 5 sets of 5×75; 7×55
WOD
15 step ups 18”
10 C2B pull ups
10 HSPU (2 abmat)
10 GHD sit ups
10 goblet squats 25#
20:05
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
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
Bench:
5@220/16@135
5@220/10@135
3@220/8@135
5@200/6@135
5@200/6@135
Wod Rx w/10’s:
14:38
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)
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#
Bench Press Drop Sets:
5 @ 145
10 @ 115
For all 5 sets
WOD: 30” Box, pull-ups, HSPU’s, GHD’s, Air Squats
18:50
Bench drop sets with 105#/55
Wod w/box jumps, C2B, HSPU, GHD, air squats
16:08
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
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
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
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
Bench
5×5@75
Drops sets @45 20-20-17-15-15
WOD
15 BJ, 15 PU, 15 Knee Push Ups, 15 Sit ups, 15 AS
15.26
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
Bench 165# – 95# sets of 8-10
WOD with all 15’s
18:52
Good work Jimmy and James
Bench Press
5×5@125#
Drop sets@85#
WOD rx’d w/strict HSPU’s and all 10’s
11:26
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
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
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)
Bench Drop: 5 @ 165/95
WOD as RX’d = 15:49
15 Box Jumps @ 24″
15 Pull Ups
15 Push Ups
15 Ab Mat Situps
15 Air Squats
Bench drop: 165/115
10-8-8-8-skipped last set
—
Wod. Rx’d.
24” / C2B / HSPU(strict) / GHD / air squats
14:52
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
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
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
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
Lol, bench*
Wod with
10 30in box jumps
10 c2b
Everything else 15’s
19:15
Those push ups though….
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.
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
Bench
165/115
5/15
5/10
5/8
5/6
Wod w all 15’s except hspu
18:54
Pr by 57sec from ‘16
Wod mod ( 8 strict pull-ups each round)
All others were 15’s
13:45