Monday 170220
WOD “Presidential Picks” by DB
5 RFT:Â
– 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.
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!
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
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
Bench drop sets 165#/95# (close grip bench)
5-12
5-10
5-10
5-8
5-10
—
Wod. Rx’d. (24″, pull-ups, push ups, GHD, air squats)
17:29
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!!
Bench drop sets 185#/95#
Wod. Rx’d. (30, pull-ups, push ups, sit-ups , air squats)
17:37
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
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
Bench Press Drop Sets w/115# and 65#
WOD w/24″ box jumps, C2B, HSPU, GHD, and 55# KBS
13:29
Drop sets: demolished me
265-155 = 12
265-155 = 7
245-155 = 7
225-135 = 7
205-135 = 8
Wod rx all 10s
4 + 2hspu at time cap
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
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!
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!!!
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
Strength.
Almost same as Blocker
Wod Rx = 13:54 (all 15)
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
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
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. 😉
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.
50 cal bike
50 unbroken back squats 135#
50 cal bike
50 unbroken goblet squats 50#
13:06
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.
Bench press drop sets w/135 and #75
15, 12, 11, 10, 10
WOD: 5 rounds with HSPU 15:49
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!
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
Wod
30″ box
15 pull ups
15 push-ups
10 ghds
15 air squats
18:12
Bench drop w 5@ 115# and 10 @ 65#
Wod
15 bj / 10 c2b / 10 hspu / 10 ghd / 15 air squats
15:58
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
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.
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
WOD as Rx’d:
10 BJ @ 30″
10 C2B
15 push-ups
10 GHD
10 goblet squats (70#)
15:16
Wod as rxd (15s)
15:35
Bench
165#/115#
5/12
5/10
5/7
5/5
4/3
Wod w all 15’s except hspu
19:51
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
@ hotel:
Jump rope 15min AMRAP:
2,100 singles
Bench drop sets
90/55
25-16-11-12
WOD with knee push ups. Chest and arms were toast!
16:58