Monday, February 18, 2019

“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 19, 2018.

CrossFit Jenks is so excited to be hosting our 9th CrossFit Open! The 2019 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 (19.1) will be released this Thursday, February 21st! 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!

27 thoughts on “Monday, February 18, 2019”

  1. 1 mile run
    9:08
    Strength with dumbbells
    All sets 5@90lbs then 10@50lbs
    Wod 3 rounds rx with a mix of 15’s and 10’s
    Time=10:30

  2. Jeremy Fullingim

    Strength Bench press: same as last time- 185# for sets of 5; drop sets to 95# (15 reps each except last – did 10)
    *
    WOD as rxd chose all 15’s again: 17:17 – PR (last time 19:53)

  3. Strength: Bench Drop Sets (225#/135#)
    5+12; 3+10; 1+11; 1+8; 1+10
    No safety pins, so I didn’t go to failure. My spotter skipping his last two sets to trash talk didn’t help.

    3 rounds:
    10 Step Ups w/30″ otherwise 15’s

  4. Bench Press
    3×5 @ 195
    Drop sets @ 145
    WOD: (only) 4 rounds of 15’s
    19:46

    2 minute drill:
    30 thrusters with empty bar
    50 double-unders

  5. 25 ghd sit-ups

    Strength bench press drop sets e3mom
    225/135
    1. 5/20
    2. 5/12
    3. 5/10
    4. 5/6
    5. 5/6

    WOD 30” box, c2b, hspu, ghd, air squat
    4rounds at cap

  6. Bench
    5’s – 1st set @ 185# then 2-5 @ 165#
    Burnout all sets 10 reps @ 95#

    Wod rx with all 15’s
    17:58

    56sec pr from last year

  7. Bench 5’s @ 65#, drop sets @ 35#, three sets of 20 and 2 sets of 15
    5 rds of
    10 box jump 18″ (jumped 3 rds, stepped 2)
    10 pull ups
    10 push ups
    10 sit ups
    10 goblet squats 25#
    19:24

  8. Bench – sets of 5 @ 145#
    Burnout sets @ 95# (12-10 reps each burnout set)

    WOD – Rx (all 15’s)
    finished just over the cap 20:03

    last year I did step-ups and I only got through 3.5 rounds at the cap..so a big PR today 🙂

  9. Bench
    95lbs 5X5
    45lb for burnout 15-20 reps each

    WOD
    3 rounds + 30 reps
    15: 20” box jump
    15: Strict pulls w/ band/ and ring rows
    10: HSPU with 15lb plate & 1 ab mat
    15: sit ups
    10: goblet squats 55lbs

  10. Strength:
    5×5 @ 165#
    Burnout @ 95#

    WOD Rx (All 15s)
    23:50

    Got messed up on the rounds. Not sure if i ended up doing 1 extra round or not.

  11. Strength:
    25@135
    20@185
    16@185
    12@185
    WOD RX’d with all 15’s everything unbroken
    12:08
    Rested until 17:00
    30 unbroken thrusters @ 75#
    1:07 followed by
    2 minutes of dubs
    142 reps

  12. Strength:
    5,5,5,4,3 @ 205#
    15,15,10,10,14 each set at 115#

    Wod RX with all 10’s
    18:27

    Attempted the Thrusters @75#
    22 reps called it good!

  13. Dropset bench press
    5×5@185 then into max reps @135 got 11-8-6-5-5
    2018
    15 24 BJ
    10C2B
    10HSPU
    10GHD Sit-ups
    15 Aur Squats
    10:29
    2019
    RX’D
    All 10’s and unbroken
    10:23
    Finisher
    30 thrusters and only an unbroken set of 100 DU stopped due to migraine

  14. Bench Press drop sets
    5@165# and 13@95#
    5@155# and 10@85#
    5@155# and 10@85#
    4@155# and 8@85#
    4@155# and 8@85#

    WOD Rx
    15 box jumps (1st round) then step-ups
    15 pull-ups
    15 pushups
    10 GHD sit-ups
    15 air squats
    19:16

    30 unbroken thrusters @55#
    62 dubs in 2 minutes

  15. Strength: close Grip
    5,5,5,5,5 @ 165#
    10,10,10,8,10 each set at 115#

    Wod RX with 15/10/10/10/15. Strict HSPU’s
    16:20

    Attempted the Thrusters @75#
    12 reps called it good…

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