2 RFT: (40min cap)
-800m RUN
-5 MUs Ring MRX C2B Pull-ups
-25 WallBalls 20/14 10/9′ MRX 20/10 9′
-5 MUs Bar MRX Ring Pull-ups
-800m ROW or 2km A-Bike
-2 Rope Climbs 15′ RX+ 1legless/1w/legs MRX 2 to 10′ or 1 to 15′
-25 SDHP 75/55 RX+ 95/65 MRX 55/35
(can use KBs for SDHP) 70/55# MRX55/35#
-2 Rope Climbs 15′ RX+ 1legless/1w/legs MRX 2 to 10′ or 1 to 15′
Post time to comments.
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!
WOD: finished @ 26:58
2 RFT- didn’t run, did some MRx
2k AB; 5 C2B; 25 WB; 5 ring pull-ups; 800 m row; 2 RC; 25 SDHP (75); 2 RC
MRx 36:34
Oops, 26:34
Wod rx
31:24
Tough wod for me
Modified: all rowing, 8# wb, regular pull ups, 25# KB, 10′ rope
31:46
MRx (row and bike)
25:54
wod w/ all bmu & 1 peg board for 2 RC
33:03
WOD MRx
28:40
Jenks aquatic center swim
100, 200 and 400 m (6:35)
Then 50 m sprints x 5 emotm
–
Garage
100 Vups
100 kb swings
100 cal row
( sets of 20)
16:50
WOD with runs and rows
C2B pull-ups
Butterfly pull-ups
9ft 14lb WB
35#kb sdhp
2 10ft RC 2nd round did 1 14Ft RC
28:34
Wod RX
29:05
MUs need a lot of work.
Flu has taken it out of me.
WOD Mrx- 29:30
all rows…first 800 in 3:17
WOD rx’d w/all rows (should have ran!)
31:18
Felt VERY fatigued today..I’m guessing a combination of lack of sleep + continuing to drop lbs for Saturday..not a good combination!
Crosssfit RTB
Amrap
30 Box Jumps
20 Push Press @ 115#
30 Pull ups
4 rds + 12 Box Jumps
—
Strength:
EMOM for 12 Minutes
Farmers Carry w/ DB
Front Rack carry w/ DB
Overhead carry w/ DB
Wod. Rx’d. (70# kbell for SDHP)
28:01
WOD: MRX 25:41
(Run & Row; KB)
WOD w/all rowing C2B and bar MUs
33:08 (half way 15:09)
10/10 on bar MUs; all singles but I was pumped for no misses!
Abs