3 Rounds for reps of:
1 Minute: Row, Bike or Ski for calories
1 Minute: Dumbbell Jumping Lunges 20/15# DB’s
1 Minute: Rest
1 Minute: Bike, Ski or Row for calories (opposite)
1 Minute: Dumbbell Renegade Row with Push-up
1 Minute: Rest
1 Minute: Ski, Row or Bike for calories (opposite)
1 Minute: Dumbbell Squat Clean Thrusters
1 Minute: Rest
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
Through 7 rds
Rested 8th minute, did 9-10 devils press
WOD Rx’d
Row: 20-18-17=55
Lunge: 21-22-22=65
Bike: 18-18-17=53
Ren. Row: 10-12-13=35
Ski: 17-17-16=50
SC Thruster: 13-14-14=41
Total of 299 (I think)
Activator
Made it through 5/8 of the 10M “runs” on round 8
WOD w/12# DB in this order:
*Bike: 20/16/18 (weighted squats instead of jumping lunges)
*Row: 20/21/21
*Ski: 16/15/17
Did not count DB reps, wouldn’t matter, they were not impressive. 🙂
Live that website pic today! Looking great RG and T!
Activator
Through 7 rds
WOD w/ Stationary Weighted Lunges
Ski: 18-18-19=55
Lunge: 20-22-23=65
Bike: 18-18-18=54
Ren. Row: 10-10-11=31
Row: 20-20-21=61
SC Thruster: 12-12-14=38
304 Total
Total of 299 (I think)
This is what I get for copying Pete’s post. .
Activator
With 15# DB’s
Made it through the 7’s
WOD
With 15# DB’s
1: Row: 20-20-20=60
Lunge: 20-20-20=60
2: Bike: 15-15-15=45
Push-up RR: 15-15-15=45
3: Ski: 15-15-15=45
Squat Clean Thruster: 15-15-15=45
Total Reps=300
WOD Rx #20 dbs *regular lunges to mat instead of jumping
ski 24-22-23
lung 24-23-24
bike 19-18-17
renrow 11-9-9
row 20-21-20
sqcln 9-8-9
rd 1 107
rd 2 101
rd 3 102
total 310
Regular weight lunges*
Regular weighted lunges with dumbells**
Death by DP/shuttles
Completed 7, forced myself to stop on 8 🙂
Wod as rxd
Row: 15-14-16 = 45
Alt stationary lunges (not jumping): 28-28-26 = 82
Bike: 12-13-13 = 38
RR: 11-12-12 = 35
Ski: 14-14-14 = 42
SCT: 12-12-13 = 37
Total 279
Look at that athlete!!!!
Activator
With 10# DB’s
Made it through the 8’s
WOD
With 10# DB’s
1: Row: 11-11-12=34
Lunge: 22-30-28=80
2: Bike: 8-9-9=26
Push-up RR: 11-13-12=36
3: Ski: 10-10-11=31
Squat Clean Thruster: 15-18-15=48
Total Reps=255
18 15. 14 9. 15 7
12 12. 12 6. 15 6
13 11 12 8. 13 7. 15 lb db. Row bike then ski
WOD Rx:
1: Row: 27-20-20
Lunge: 20-16-14
2: Bike: 16-14-14
Push-up RR: 9-8-7
3: Ski: 21-19-18
Squat Clean Thruster: 10-7-6
Total Reps=266
Looking great, Ryan!
Activator — missed 7 by 1 lap
WOD w/ 10lb DB’s
Ski/Lunge: 36/60
Row/RenPU: 40/30
Bike/SCTH: 33/34
Tough one.
Activator w/12s
8 DP + 60m
Wod with 12# dbs
Ski/jumping lunges 43/94
Row/RR 45/45
Bike/SC Thruster 36/53
=316
Yikes. That was tougher than it looked!
Great work, 12!
Looking good, T and Ryan!
WOD with 15lb DB and lunges instead of jumping lunges.
Row: 19,18,17 = 54
Lunge: 24,26,22 = 72
Ski: 16,14,14 = 44
DBPR: 18,15,11= 44
Bike: 16,15,14 = 45
DBST: 17,16,15 = 48
Total = 307 reps
Activator
With 15# DB’s
Made it through the 7’s
WOD
With 15# DB’s
1: bike: 18-18-18=54
Lunge: 20-20-20=60
2: Row: 21-20-20=61
Push-up RR: 15-15-12=42
3: Ski: 16-16-16=48
Squat Clean Thruster: 15-15-15=45
Total Reps=310
*stationary lunges
Row: 18, 18, 18
Ski: 17, 17, 17
Bike: 17, 17, 17
10# dumbbells
Row 16/16/16
Lunges stationary 17/16/20
Ski 14/14/14
Row push ups 8/10/10
Bike 11/10/10
Squat cleans 10/10/11
Chilling for the open tomorrow for future reference
Wod Scaled: (body weight jumping lunges)
Row: 13/12/13
Jumping Lunges: 26/26/26
Ski: 11/11/11
DB RR Push-ups: 3/4/5
Bike: 11/11/13
DB Clusters: 9/9/9
Activator @ 20lbs
8 + 98m
WOD @ 20lbs
Ski – 15, 15, 12
Jumping lunges – 25, 25, 30
Row – 17, 16, 16
Renegade row – 10, 10, 11
Bike – 11, 12, 12
Dumbbell SC – 12, 12, 13
Death by thru 5
Ski 19-18-17=54
Lunge 20-20-20=60
Bike 20-21-18=59
Renegades 10-10-10=30
Row 20-20-20=60
DBSCT 10-10-10=30
Total – 293
Jiu-Jitsu – morning
Activator
With 15# DB’s
Made it through the 7’s
WOD:
With 15# DB’s & stationary lunges
Total: 287 reps
Activator
8# DB 10 meters short of 5 rds
Then did 3 devil press and 30 meters for last 5
WOD
8# DB
Row. 10,10,10
Reg. Lunges. 13,13,13
Bike. 5,6,,6
Renegade rows 5,5,5
Ski 5,7,7
DB squat clean 8,8,8
Total. 144
Activator: w/ 20# DB
Completed round of 8 and called it good.
WOD w/ stationary lunges otherwise RX
Row: 21-19-20
Lunges: 21-19-18
Ski: 20-20-18
Renegades: 12-10-10
Bike: 16-16-14
SC Thruster: 13-10-10
Total: 287 reps
Activator
8 full + 6 DB carries on Rd of 9
WOD #20
Ski: 16–15–14
Lunges: 41–37–34
Bike: 15–14–12
PU/RR: 12–12–12
Row: 14–15–14
Squat Clean Thrusters: 15–14–15
Total 321
Activator w/ 15# DB’s
6 rounds
WOD w/ 15# DB’s and stationary weighted lunges
Row: 29-24-23
Lunge: 17-19-17
Bike: 22-21-22
Renegade: 8-8-7
Ski: 21-20-20
SC Thruster: 10-8-9
Total = 305
Activator w/ 20# DB
Completed round 8
Wod RX
Row 20,20,19=59
Lunges 26,25,26=77
Ski 19,20,17=56
Push up row 19,17,16=52
Bike 15,16,16=47
Db SCT 15,14,14=43
Total 334