Open Gym will be from 10:00am to 11:00am this Saturday, February 19th.
For time:
800 Meter Run
20 Hang Snatches 95/65# Rx+115/80# MRX 75/55#
40 Med Ball Sit-ups 20/14# Rx+ GHD Sit-ups
Rest 2 minutes/make load adjustments
600 Meter Run
15 Hang Snatches 115/80# Rx+135/95# MRX 95/65#
30 Med Ball Sit-ups
Rest 2 minutes/make load adjustments
400 Meter Run
10 Hang Snatches 135/95# Rx+155/105# MRX 115/80#
20 Med Ball Sit-ups
Rest 2 minutes/make load adjustments
200 Meter Run
5 Hang Snatches 155/105# Rx+175/120# MRX 135/95#
10 Med Ball Sit-ups
CrossFit Jenks is so excited to be hosting our 12th CrossFit Open! The 2022 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 Open will run for 3 weeks this year from February 24th-March 14th, 2022.
The first workout (22.1) will be released Thursday, February 24th! 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 MRX: 22:54 – 16:54
Run / GHDs
-6:16
2 min
-13:13
2 min
-18:55
2 min
22:54
WOD W/row
Total 20:25
Activator RX’d
Wod
1) 6:27
Bike 2km, Hang Snatch 65#, GHDs
2) 13:42
Bike 1.5km, HS 75#, GHDs
3) 19:31
Bike 1km, HS 85#, GHDs
4)23:44
Bike .5km, HS 95#, GHDs
Have a great weekend, CFJ!
Wod RX+ W/Bike
22:34 – 6:00(rest) – 16:34
Everything unbroken fun one today
Activator w/55-65-80-95
WOD w/45-55-65-85, 10# medball
1. 7:19
2. 6:05
3. 4:15
4. 2:40
Finished at 26:19 – 6:00 rest = 20:19
Wod MRX: 26:23
Strength
Hang Snatch
4w/25#, 3 w/35#, 2 w/35#, 1w/45#
WOD w/rows, 10# ball for sit ups and 35#
Fir hang snatch
And only did 600,400,400,200M rows
28:40 minus 5 minutes 30 sec rest
23:10
Typo error .only did 30# for hang snatch
Activator: EMOM-Hang power snatch
4@95#
3@115#
2@135#
1@155#
Wod Rx’d
22:21-6:00=16:21
*All snatches unbroken
Activator: EMOM-Hang power snatch
4@95#
3@115#
2@135#
1@155#
Wod Rx’d
27:08-6:00= 21:08
(10/10), (6/5/4), (5/5), (singles)
Activator: EMOM-Hang power snatch
4@65#
3@80#
2@95#
1@105#
Wod w/Bike and RX weight
21:38-6:00= 15:38
Snatch reps: (10/10) (9/6) (6/4) (5)
Fun 12 class- thanks Coach Jess!
Strength
95-115-135-155
—
Wod. Rx’d
26:36
*lots of singles……
*26:36 – 6:00 = 20:36
WOD mrx except 85# instead of 80#
21:10-6:00=15:10
29:24 w/ #55, #65, #75, #80
Proud of these weights friend 😉
Wod rx* Bike
20:02
Snatch’s unbroken
20:02 total time including rest
WOD RX. Total 22:16
7:20
2:00
16:05
2:00
23:03
2:00
28:16
Hotel WOD
2 mile run- 16:14
Right into
21-15-9
Dumbbell squat clean Thrusters – 40# DB
Push ups
Set ups
Activator Hang power snatch
89-95-105-115-120
Wod rx +
Runs/ghds
27:23-6:00 = 21:23
12-8, 9-6, 5-5, then all singles-
Started last round at 21:45. I failed 3rd rep 3 times so dropped to 115# that felt great so got coached up by Shannon and Steph and put 120 back on for 3 more singles and made all 5, yippeee!
Way to stay after it girl. Got stronger today mentally and physically. Proud of you!
WOD
Rx+
1: 7:17
2: 5:49
3: 4:36
4: 5:07 (these were all single hang squat snatch with 4-5 misses)
Total time=28:49-6:00=22:49
WOD Rx* w/ GHD’s
6:03
6:01
5:07
3:31 (repeat of 10 hang snatch @ 135)
Total: 26:42 – 6:00 rest = 20:42
6:52
14:38
20:57
26:40 total
Activator with Rx+ loads with some doubles mixed in 80-95-105-120
WOD Rx+ weights and med ball sit-ups
24:24 – 6 rest = 18:24
20 HS: 8-7-5
15 HS: 8-7
10 HS: 6-4
5 HS: 4-1
KP abs
Round 1: 6:43
Round 2: 5:35
Round 3: 4:04
Round 4: 2:12
WOD rx: 27:25-6=21:25
New 1 rep for hang snatch
New PR!!!!! You were too quiet about it!!! Great work lady
Strength – power snatch up to 70# (thanks for letting me jump in Ali)
Modified big time
2k bike/1.5k bike for 800/600m runs
400/200m walk/jogs
30-25-20-15 KB – 25#
30-25-20-15 WB raises – 8#
28:07-6:00 rest = 22:07
Looking strong Emma!!!
Wod @95 hang snatch
Row 800,600,400,200
Med ball SU @20
25:30-6:00=19:30
Activator with MRx weights
WOD (modified: cleans instead of snatch due to shoulder, and rows instead of run)
1. 125# (7:39)
2. 145# (15:52)
3. 165# (22:23)
4. 185# (27:01)