THE AIR FORCE WOD
For Time:
20 Thrusters 95/65 RX+ 115/75 MRX 75/55
20 SDHP
20 S2O
20 OHS
20 Front Squats
**Athletes must perform 4 over bar burpees EMOM until completion.
**Start WOD with 4 Over Bar Burpees**
If you are in the middle of a rep at beep you may finish the rep.
Compare to May 3, 2021.
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!
Strength (all from floor)
FS: 155-175-195
Push press: 155-175-195
OHS: 125-155-175
WOD Rx’d
9:47
Strength:
FS: 95, 115, 135
Split Jerk: 85, 95, 105
OHS: 75, 85, 95
WOD: MRX 8:42
Garage WOD:
1 mile run
100 cal assault bike
FS 6@85, 3@125, 1@155
Split jerk 4@105, 2@125, 1@135
OHS 3@85,2@95,1@105
Wod RX’d
5:35
2021: 5:35
Consistency…I love it!!!
great work Moll!
FS (6-3-1): 135-185-225
Split jerk (4-2-1) 135-165-185
OHS (3-2-1) 135-165-185
“Air Force” Rx’d
6:57
2021: 7:54
2019: 11:44
like wine brother…..like a fine wine! You the man!
F.S
85-105-125
SJ
105-125-135
OHS
65-75-85
WOD rx’d
8:29
12 years
Strength
FS 35# 6-3-1
C&J 35# 4-2-1
OHS 35# 3-2-1
WOD w/ 25 lbs
7:15
Correction- Split Jerk
FS 6@65 3@85 1@115
Split jerk 4@65 2@85 1@95
OHS 3@65 2@75 1@75
WOD modified
20 of each lift @45#
w/2burpees between each set
8:22
E2MOM
Front Squat
6@145#
3@195#
1@245#
Split Jerk
4@195#
2@225#
1@245#
OHS
3@195#
2@225#
1@265#
WOD
As Rx’d
Time: 6:48
WOD rx
5:49
2019-6:53
2021-6:55
RX 5:51
95-125-155 for all strength sets
FS-135,185,225
SJ-135,185,225
OHS-135,185, didn’t attempt more,(back)
Wod RX
4:50
E2MOM
Front Squat
6@145#
3@225#
1@265#
Split Jerk
4@185#
2@215#
1@245#
OHS
3@95#
2@95#
1@95#
Wod RX
4:45
8:33 w/Mrx weight
Scaled (1 OTBB EMOM)
Wod mrx with 3 burpee
5:53
Strength
FS: 135-185-205
SJ: 155-205-225
OHS: 3@115# and stopped (wrist)
—
Wod. Modified
10cal ski-erg before every barbell set / 75%
9:47
some insane times today – awesome job!!
me on the other hand – the humble pie was eaten…I’ll just say that 🙂
Strength:
FS – 115/115/135
SJ – 135/155/155
OHS – 115
**10 cal on ski erg after each set (90 total cals)
WOD Mrx – 9:41 (not a PR…at all)
thx breck! Shout out to Harper for the gymnastics lesson after class – amazing stuff!
Strength:
Front Squat E2MOM
185×2
225×2
275×2
315×2
315×2
315×2
315×2
Wod Mod
2 burpees & back squat instead of OHS
7:56
90(°) FS: 85/105/115; SJ: 85/95/105; OHS 85/95/105
WODMrx: 5:37
90(°) for all squatting movements
WOD MRX
8:47
Harper 9y/o (first official class)
20# for all strength movements
15lbs for WOD — 4:58
Strength
Front squat: 125-155-185
Split Jerk: 125-145-165 (unsure on this one for the ending weight; thought I took a pic)
OHS: 105-125-145
WOD Rx
4:55
2021-4:34
2019-5:41
KP abs
Fun class with the nooners!
Split jerk: to 165
Wod: 1 burpee 65 lb bb. Did air squats instead of oh. 6:54
FS 85-95-115
SJ 85-105-125
OHS 85-105-115
Wod mrx
6:42
2021: 4:52 rx
2015: 12:44
FS: 125, 145, 165
SJ: 125, 145, 155
OHS: 115, 125, 145
WOD rx: 6:59
Front squat: 85-105-115(1)-125(1)
Split jerk: 85-105-115
OHS: 75-85-95(f)
Wod w/2 OVBBs (step) and 55#
8:50
Big win for me to not rest full minutes this year!
2021:
4 regular burpees & 55#
11:49
(Rested minutes 4-5 and 8-9)
FS 185-225-275
SJ 135-185-205
OHS 135-185-185
Wod RX 7:57
155* first set of overhead squat.
Strength
FS (from the ground): 185, 205, 225
Split Jerk: 185, 225, 225 (from the ground)
OHS: 155, 185, 205
WOD Rx
7:40
FS 185-225-275
SJ 135-185-205
OHS 155 for 3
WOD MRX: 10:00
FS 6@185-3@225-1@255
PJ 4@165-2@185-1@225(tie PR)
OHS 3@135-2@155-1@185
WOD rx 7:47, :08 PR
Should’ve been sub 7:00. Stopped with 5 FS to go like an idiot
FS
315-365-405
Split Jerk
155-235-265
OHS
205-255
Failed 285
Wod RX
4:52
FS – up to 275
Split Jerk – up to 245
OHS – 3 x 3 @ 135
—
Wod RX
6:41
FS
135-175-135
Split Jerk
135-155-155
OHS
105-105-105
Wod RX
5:26 (PR)
*for next time, right shoulder nagging during OHS, dropped several times*
(2021- 5:57)
(2019- 6:36)
Strength
6-3-1-1
225-275-315-335
4-2-1
225-245-275
3-2-1
135-185-225
WOD as Rx’d
6:49
WOD with 75lbs
4:58
Strength:
FS
6 – 185
3 – 225
1 – 255(josh called it good, might have been close)
SJ
4 – 135
2 – 165
1 – 185
OHS(from rack)
3 – 95
2 – 135
1 – x(out of time)
Wod
75# 4 burpees
10:52 – yup stole my soul again
Strength:
FS
6 – 185
1 – 225
3 – 185
SJ
4 – 135
2 – 165
1 – 165
OHS(from rack)
3 – 95
2 – 135
1 – 135
Wod
75# 4 burpees
9:54
WOD
5 strict HSPU
10 strict pull-ups
30 air squats
200M row
1 min rest
Rd 1: 2:55
Rd 2: 3:55-7:02
Rd 3: 8:02-11:42
Rd 4: 12:42-16:01
Rd 5: 17:01 – 20:19
**Didn’t have bench so waiting until one was clear and started at 26:19**
Bench press Finisher 95#
2:44 (26:19 – 29:03)
15 reps then quick sets of 5
Great training day!
Whoops- wrong day
FS
85-105-135
Split Jerk
105-135-155
OHS
105-125-135
WOD MRX
6:40
WOD mod
3 wall walks
10 strict pu
15 goblet squats 55#
200m row
3:00-2:39-2:53-2:58-3:10
– 18:40
Bench completed at 26:11 (6:31)