Monday, February 20, 2023

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!

45 thoughts on “Monday, February 20, 2023”

  1. 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

  2. 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

  3. 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

  4. 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!

  5. 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

  6. 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!

  7. 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)

  8. Strength
    FS (from the ground): 185, 205, 225
    Split Jerk: 185, 225, 225 (from the ground)
    OHS: 155, 185, 205

    WOD Rx
    7:40

  9. 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

  10. 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)

  11. 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

  12. 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

  13. 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!

  14. 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)

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top