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!
Activator: 75, 85, 95
WOD: Rx
WOD 1 – HSPU + PC – 5 rounds
WOD 2 – PU + PP – 6 rounds + 6 pull-ups
Activator:
135-165-185
Strict BW movements
WOD w/135, otherwise Rx’d
Pull-ups/PP: 6 rds
HSPU/PC: 5 rds
Activator
75-85-95
Wod RX
Pull-ups/PP 9 rounds
Strict hspu/ PC 5+1 hspu
Started with 1 pad and quickly added a 10# plate
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
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.
Love that pic, Nicole! Looking fierce!
Thanks, boo!
Activator w/65&75
WOD 1 MRx
4 rds
WOD 2 MRx weight, about 5” rise on hspu
5 rds
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
Strength/Activator
*Participated, sort of*
WOD
Rx
1: HSPU/Power Clean=6 Rounds
2: Pull Ups/Push Press=9 Rounds plus 3 reps
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.
WOD with 85#
PU/PP all unbroken
10 rounds + 6 pull ups
HSPU/PC
6 rounds + 3 HSPU
1) 7 Burpees/7 Power Clean 85# — 5 Rounds + 2 Burpees
2) 7 Ski/Ring rows & PP 65# — 7 Rounds
Wods
PU/PP Rx’d
8 rounds
HSPU/PC Rx’d – strict HSPU
5 rounds + 7 HSPU
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!
WOD RX
hspu/pc – 5+6
pull-up/pp – 8+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!
Activator – done
WOD Rx. w/ strict HSPU
4 rnds + 3 hspu
6 rnds with kipping pull-ups
Activator: up to 80#
WODRx
1: PU/Push Press=8+4 Push Press
2: HSPU/Power Clean=7+4 HSPU
225 reps
Activator:
Completed @ 135#
WOD Rx+
1) Strict HSPU/ PC = 5 rds + 3 reps
2) C2B/ PP = 6 rds + 1 rep
Activator
95, 135, and 185
WOD #1
7 + 7 @ 135
WOD #2
4 @ 155
WOD #1 = push press and pull-up
WOD #2 = power clean and hspu
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!
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
Power clean
3/205 2/255 1/285
Push Press
3/205 2/235 1/265
Wod RX+
C2B / PP
7 Rounds
SHSPU / PC
5 + 2 SHSPU
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
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
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
And great pic Nicki!!!
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
Activator
PC to 1@205
PP to 1@185
WODs
Pull Ups and Push Press – 8
Wall Climbs (2) and Power Cleans – 5
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
Activator- yes
—
WOD 1 – RX+
Strict HSPU
PC
6+5
Wod 2 – RX+
C2B
PP
6+2
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
WOD w/ Kait
Kait used DBs, I used 95#
-19:14
1 burpees penalty
Activator: 115/135/165
WOD:
1: Pull-ups/Push Press: 6+8
2: (2) Wall Walks/Power Clean: 4
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