“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 15, 2021.
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!
Bench press
5 sets of 5 w/ drop set after
165/115 (12,12, 12, 10, 8)
*
WOD rxd:
@ cap – completed 3rds & through 15 pull-ups
Wod Rx: 5 rounds: 18:31
10 box jumps 30′
10C2B
10 HSPU’S
10 GHD
10 goblet squats 70 Ibs
2021 same workout @ 24:20
Bench press @80%/burn out sets
5@205/ 12 @135 X 5
what an improvement – awesome job, William!!! Killin’ it man!
Thanks bro!
Big improvement, Will- that’s awesome.
Bench
145/95 x 3, 175/145 x 2
WOD RX – 16:26
15 Step up (knee)
15 PU
15 Push up
15 Sit-up
15 Air Squats
Bench w/Fielder
5 sets:
85#x5 reps then strip to 65# for burner set
WOD – 15:26
10 box jumps 24”
5 strict pull-ups
5 strict handstand push-ups (15# weights and rogue pad)
10 GHD
15 Air Squats
WOD Rx’d, all 15’s as written
14.53
Bench
#205 5-5-5-5-3
Drop sets #135 8-6-5-5-3
E3MOM- Bench Press
5@205, 10@135
5@205, 8@135
4@205, 8@135
5@195, 5@135
Skipped 5th set
Wod- 5 rounds of:
10 box jumps@30”
10C2B (all butterfly unbroken)
5 strict HSPU’s
10 GHD
15 Air squats
17:34
Bench Press drop sets
E3MOM
5 sets of:
5@205# followed by 10@155#
WOD
As Rx’d with:
15 Box Jumps(24″)
10 C2B
10 Strict HSPU’s
10 GHD Sit-ups
15 Air Squats
Everything unbroken
Time: 14:52
E3MOM- Bench Press
5@275, 10@185
5@275, 5@185
5@275, 5@185
5@275, 5@185
2@275, 5@185
Wod- 5 rounds of:
15 box step ups
15 Pull Ups
15 Push Ups
15 Sit Ups
15 Air squats
14:58
Strength 95/65# burn sets at 15/15/15/15/25
Total reps 110
WOD rx all 15s
12:17
14:09 same rep scheme in 2020
22:58
15 Box Step Ups
15 Kipping Pull-ups
10 HSPU (2 mats under head)
10 GHD
10 Goblet Sq. (#35)
Strength: Bench Press (drop sets)
225/135:
5/8, 5/8, 5/8, 5/7, 4/6
WOD Rx’d w/
10 30” box jumps
15 pull-ups
15 push-ups
15 sit-ups
15 air squats
Time: 12:46
(A few pauses on box jumps otherwise unbroken)
Strength Bench press with drop sets
5@95# then 12 reps at 65#
Wod
10 24” box jumps
15 pull-ups
15 push-ups
10 GHD
15 air squats
=13:13
All 15s in 2020=13:03
All 15s in 2021=12:58
Bench press with drop sets
5 at 135# (80%) *assistance from miss calli on last rep*
right into 65# max set
27-22-22-20-20
Wod as rxd with all 10’s
13:18
PR – last year 13:41, improvement on bench also
Yay for improvements!!!!
Bench Press
5 sets i5 with 55# .. only got 4 on last set
Did 10 with 45# after ea set of 5 but only got
8 on last set
WOD w/20” box set ups, and ring rows, push
ups from knees,anchored sit ups
Only did 4 rounds
22:42
Bench drop sets 5 ea @75 10-9-8-7-6 @55
WOD 5 rds
15 step ups 18”
15 ring rows
15 push ups
10 GHD sit up
15 air squats
19:39
Strength/Activator: E3MOM – 5rds
-BP Drop Sets (5 @ 165# then 10 @ 95#)
-10 cal on bike (sprint – rpms between 90-95)
WOD Rx (all 15’s – same as previous years so I could compare)
14:20
2020: 17:39
2019: 20:03
2018: Capped at 3 1/2 rounds
awesome job nooners! fun class – thanks breck!
Strength
5 @ 95#
Drop sets @ 65 – 16-16-13-13-13
WOD all 15s
24:36 Ugh pushups
Bench w/ Aimee
5 sets:
85#x5 reps then strip to 65# for burner set (10’s)
WOD w/
10 24″ box jumps
15’s of everything else
21:53
Berlyn:
45# bp, 35# dropsets (10ea)
15’s at 20″ box
15 pull-ups
10 hspu
15 su
15 squats
20:??
Wod rx
15s
10 on ctb
18:14
Wod RXD All 10’s
11:46
Unbroken
2019 all 10’s 10:29
Close Grip Bench Drops
165 –> 115
14/12/9/8/6
—
Wod. Rx’d.
15/10/10/15/15 (strict HSPU)
17:52
Strength
3 rds of 5 @ 205
3 rds @ 115
Stopped there – shoulder issue
—
Wod
10 BJ @ 30”
10 C2B
10 strict HSPU
10 GHD
15 AS
19:19
10
Bench: 185# dropped to 115#
Wod with 15’s:
23:10
Bench drop sets e3mom
225#/135#
5/12, 5/12, 5/10, 1/10 shoulder owie
WOD Rx all 15’s
23:32
2021
Bench drop sets e3mom
225#/135#
5/12, 5/12, 5/12, 5/8, 5/8
WOD: 15 stepup, 10c2b, 10hspu, 15 sit-up, 15 air sqt
21:25
Bench Press drop sets
E3MOM
5 sets of:
5@85# followed by 12@55#
WOD
15 Box Jumps(20″)
15 Pull-ups
10 Kipping HSPU’s (1 abmat)
15 Abmat Sit-ups
10 Goblet Squats 35#
17:29
2021 – 19:10 same rep scheme except for 2 abmats on HSPU’s
E3MOM- Bench Press
5@175, 8@135
5@155, 8@135
5@155, 8@135
5@155, 5@135
5@155, 4@135
Wod- 5 rounds of:
15 box step ups @24” (unbroken)
15 pull-ups (banded) (broken sets of 10&5)
15 push-ups (3.5 rounds on knees)
15 Unanchored sit-ups (unbroken)
15 Air squats (unbroken)
Finished after cap 25:30
Strength
Bench dumbbells 70# x 10 each set
10 bike cals sprint each round (85-95 rpm)
–
Wod
15 stepups 20”
10 strict pull-ups ( got slow )
15 pushups
15 sit-ups
10 goblet squats #55
19:10
Bench: participated (wasn’t happening today)
WOD w/15s
21:23
Bench 75# (dropped to 55#)
15-13-12-10-10
15-20” step ups
15-ring rows
15-Elevated knee push ups on 20” box
16-Bird dogs for sit ups
15-air squats
22:35
Wod Rx: 5 rounds: 18:29
10 box jumps 30′
15 pullups
15 pushups
10 GHD
10 goblet squats 70 Ibs
Bench press drop sets
First 2 @160# and last 3 sets at 155# . Only got to 4 reps on 3 sets
Drop sets were all at 85#: 22-13-8-10-8
WOD
15 box step ups
10 C2B
HSPUs for 1 round then combination for 2 rounds and push-ups for 2 rounds
10 GHDs 15 Air Squats
19:33
KP Abs
3k bike before class