“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!
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
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)
Bench drop sets 225/135
5/12 x 3 sets
5/9 x 2 sets
WOD Rx’d; all 15’s; box jumps
18:15
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
Wow that guy in blue is a stud muffin!
Bench Press
5×5@115
Drop sets@85#
WOD rx’d w/strict HSPU’s and all 10’s
11:37
Bench drop sets @95/65
10-10-10-5-5
WOD w/ 15’s Rx
19:54
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
WOD modified torn up hands
10 30″ Boxjump
10 Deficit Ring Ring
15 pushup
10 GHD
10 70# Goblet
14:51
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
Bench: 5s @ 95#, burnouts @ 65#: 15, 15, 7, 8, 5
WOD RX (10, 15, 15, 15, 15): 13:28
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
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
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 🙂
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
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.
95×5
65 for 16,10,9,5,5
10-15-15-15-15
14:25
*90×5
Bench
5@205
10@155
Wod RX
30” BJ
C2B
push ups
sit ups
air squats
Time 11:30
Bench
5x 5@205, 10@115
WOD w/ all 10s – 18:25
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
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!
Strength:
5×5 @ 185#
20,15,15,8,11 each set at 95#
—
Wod RX with all 15’s
15:55
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
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
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…
Wod rx
All 15’s
15:14