Monday, February 13, 2023

AMRAP in 7 minutes of:
7 Pull-ups Rx+C2B
7 Push press 115/80# Rx+135/95# MRX95/65#
Rest 4 minutes
AMRAP in 7 minutes of:
7 HSPU’s Rx+Strict MRX 2/4”riser
7 Power Cleans 115/80# Rx+135/95# MRX95/65#
*Athletes choice on order of WOD’s.

CrossFit Jenks is so excited to be hosting our 13th CrossFit Open! The 2023 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)!

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!   

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!

37 thoughts on “Monday, February 13, 2023”

  1. Activator:
    Min 1: 3 PC’s@135
    Min2: 10 push ups
    Rest
    Min 4: 3 PP@135
    Min 5: 10 ring rows
    Rest
    Min 7: 2 PC’s@135
    Min 8: 5 strict Hspu
    Rest
    Min 10: 2PP@135
    Min 11: 5 strict pull ups
    Rest
    Min 13: 1 PC@135
    Min 14: 3 strict hspu’s
    Rest
    Min 16: 1 PP@135
    Min 17: 3 C2B’s

    Wod 1 RX+
    7 rounds (everything unbroken until last set of PP)

    Wod 2 Rx’d w/135 and kipping hspu’s
    4+2 hspu’s
    *Attempted strict hspu’s, but after PP didn’t have much

  2. Activator
    65-95-125

    WOD

    Round 1: RX+
    C2B/PP 95#: 7+5 C2B

    Round 2: RX+ weight w/kipping HSPU
    5+ 8 (3 PC)

    * did 3 strict HSPU and then was already at complete failure for rep 4. Switched to kipping. Woof.

  3. Strength/Activator
    Min 1: 10 Push-ups
    Min 2: 3 Power Cleans@135#
    Min 3: Rest
    Min 4: 10 Ring Rows
    Min 5: 3 Push Press@135#
    Min 6: Rest
    Min 7: 5 Strict HSPU’s
    Min 8: 2 Power Cleans@135#
    Min 9: Rest
    Min 10: 5 C2B Pull-ups
    Min 11: 2 Push Press@135#
    Min 12: Rest
    Min 13: 3 Strict HSPU’s
    Min 14: 1 Power Clean@135#
    Min 15: Rest
    Min 16: 3 C2B Pull-ups
    Min 17: 1 Push Press@135#

    WOD
    Rx+
    1: Strict HSPU/Power Clean=7 Rounds (all HSPU’s unbroken, PC’s were all singles)
    2: C2B/Push Press=8 Rounds (everything unbroken)
    Total reps=210

  4. Strength/Activator
    *Participated, sort of*

    WOD
    Rx
    1: HSPU/Power Clean=6 Rounds
    2: Pull Ups/Push Press=9 Rounds plus 3 reps

  5. Strength/Activator
    135#

    WOD
    Rx+
    1: C2B/Push Press: 5+5
    2: Strict HSPU/Power Clean: 2+4
    Doing strict HSPU last was a mistake. Being large is also a mistake.

  6. great pic – you’re a rock star, Nicole!

    Activator: – completed
    WOD: Rx
    WOD 1 – PLU’s & PP – 6rds + 5PP (96 reps)
    WOD 2 – WW & PC – 6rds even (84)
    **2 wall walks in place of 7 HSPU

    total reps: 180 reps

    fun group today – thx breck!

  7. Jiu-Jitsu – 1hr

    WOD: RX’d with strict pull-ups / HSPU
    Pull-ups & push press — 6+7
    HSPU & Pwr cleans – 6+1

    Good pic Nicole!

  8. 3 mile run

    PC: 95-115-135
    PP: 95-115-125
    HSPU all strict w one mat

    Wod rx
    HSPU/PC: 6 + 2
    Pull-up/PP: 8 + 11

    Looking great, swole sis!

  9. Activator
    115-135-145 for PC & PP

    WOD RX+ barbell for both/C2B then kipping HSPU
    1: 8 + 5 PP
    2: 3 + 2 HSPUs (crashed and burned after going all out on that first one. Barbell not bad but HSPUs suffered)

    1000m run

    KP abs

  10. Activator: 75-85-95

    Banded kipping pull ups / 65# Push press (Did 7 pull ups rds 1-3, 5 pull ups each round after that)
    5+2 pull ups

    2 wall walks / 65# power cleans
    5+1 wall walk

    Abs

  11. Push press & pull up @ 115 8+3 pull ups
    Strict handstand push-ups w ab mat & clean 4+4

    Absolutely melted on handstand push ups

  12. Activator
    45,55,65 and strict push ups for HSPU
    WOD 1 w/55# and ring rows
    4 rds plus 7 RR and 5 PP
    WOD 2 w/55# and strict push ups for 2 rds
    Then did push ups from knees
    4 rds plus 7 push ups and 3 PC

  13. Strength
    135-175-225-245-255

    WOD #1
    As Rx’d
    8 rounds
    WOD #2
    Scaled to HSPU to wall walks(fell down) and then push ups
    5 rounds

  14. Activator
    With 100 bike cals mixed in

    Wod
    Pull ups and PP 115# = 8 rds + 1 pullup
    HSPU w riser and PC 115# = 5 rds + hspu

  15. Activator: 115/135/165
    Wod 1 rx:
    6+2 pull ups

    Wod 2
    first 2 rounds kipping HSPU then shoulders were out so went 2 wall walks
    5+13

  16. Activator: all @95#
    Wod 1
    7hspu (3w/ 2abmats, 2w/ 3abmats)
    7pc @95#
    5 rounds

    Wod 2
    7 kipping Pull-ups/ 7 push press@95#
    6 rounds + 2 pull-ups

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