5 Rounds for time of:
10 HSPU’s Rx+Strict
20 Pull-ups
30 Air Squats
200 Meter Row
Rest 1 minute b/w rounds and after last round, then:
“Finisher”
50 Bench Press for time 135/95# MRX 115/80#
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!
WOD w/
10 HSPU
20 pull-ups
30 air squats
40 jumping jacks
26:00-4:00 = 22:00
50 (maybe 60…feel like I lost count) DB bench press w/50lb dumbbells
Finished at 33:42 total time
WOD: Rx 24:47 – 4:00 = 20:47
Rest 1 min then 50 bench @ 80# – 34:52
Wod
Ab mat on HSPU
22:02
Finisher with 115#
Total time 25:58
Great job Carter!
WOD RX+ (strict HSPU)
10 strict hspu
20 pu
30 air squats
200m row
2:41
6:55
11:28
16:19
21:22
Finisher
25 Rx
25 MRX
34:28
Total – 29:28
Wod w/ 5 strict HSPU each round. Everything else Rx’d
17:20-4:00(rest)=13:20
Finisher: 50 BP@135
4:52
*unbroken pull ups
*unbroken on strict Hspu except round 3(fell off wall on rep 5)
Total time with rest and finisher:
23:12
WOD with 2 ab mats for HSPU
22:20-4= 18:20
50 bench (25 w/ 80#, 25 w/ 75#) 6:25
Total- 28:45
Wod Rx’d
=20:40-4:00(rest)=16:40
1 min rest the finisher: 50 BP@135
=2:04
23:44 Total time
Wod w/ 3 wall walks instead of HSPU
26:52-4:00 = 22:52
50 Bench press @ 135#
27:52 – 31:32 = 4:40
Wod
Strict hspu with 1 mat
19:48-4=15:48
50 bench press at 85#
5:48
WOD
Rx+
Everything unbroken
*Strict HSPU’s were with Rogue HSPU mat and recycled 25# plates.
1: 2:14
2: 2:13
3: 2:14
4: 2:25
5: 2:30
“Finisher”
3:48 (Sets were: 15-10-10-5-4-4-2)
Total time: 20:24-5:00 (rest)=15:24
MRX Bench. Total time. Way scaled. 30:20
Great pic, Will! Miss having you in the gym– hope you’re recovering well.
MOD WOD:
10 bench w/65, 10 pull-ups/10 ring rows- all else as written
23:18
50 Bench w/ barbell: 1:20 (unbroken)
Wod RX
Everything unbroken
2:17
2:13
2:09
2:11
2:17
Finisher
3:27
Total time 19:34
WOD *Rx
*3 Wall Walks in place of HSPU
1: 2:46
2: 2:50
3: 3:04
4: 3:19
5: 3:42
20:49 – 4:00rest = 16:49
“Finisher” w/ 115#
…crushed me. shout out to Nicole for saving me 🙂
20:49 – 28:19 = 7:30
Total time: 28:19-5:00 (rest)=23:19
Shout out to T and Magic Mike – crushed it fellas!! Thx Breck – fun class today!
**finished the 5rds at 19:49 – 4:00rest = 15:49
started the BP at 20:49…..
WOD
5 strict HSPU
10 strict pull-ups (tall rig)
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!
20:19-4:00 rest = 16:19
16:19 + 2:44 (BP time)= 19:03 total work time
Had an advantage of a longer rest before bench press reps sooooo may be different next time we do this one.
Is this Pythagorean theorem?
WOD
*Strict HSPU’s
*Air squats 90(°)
1: 2:22
2: 2:39
3: 2:38
4: 2:57
5: 3:01
“Finisher” @85#
7:01
Total time: 25:38-5:00 (rest)=20:38
WOD Rx:
26:23
Finisher completed at 33:12 (115#)
Total time – 5:00= 28:12
Great programming.
Such a suck up.
Wod. Rx+
20:37 – 4(rest) = 16:37
—
1 min Rest
—
Finisher Mrx (115# – Close Grip Bench)
5:10
::TOTAL – 26:47 – 5(rest) = 21:47
WOD w/ring rows
3:31
3:55
3:58
4:11
4:03
Finisher w/65#
7:01
WOD
1 ab mat kipping HSPU
10 pull ups instead of 20
0:00-2:49
3:49-6:24
7:24-9:49
10:49-13:21
14:21-17:00 total time
Bench @ 75#
20/10/10/10 not exactly sure on time but sub 3:00
WOD Rx’d
16:18 – 2 minutes = 14:18
(did not take a 1 minute rest until completing round 2)
“Finisher”
55 reps @ 135#
(13-12-8-6-5-4-3-4) apparently I can’t count
Total time: 22:11
Wod scaled: 34:30 ish? (Didn’t see exact second)
5 HSPU/5 pushup each rd
10 pull-ups each rd
BP w/#65
WOD RX until Rip in Round 4, then Ring Rows
27:35
Finisher at 85#
4:40
10 kipping hspu w 1 ab mat
10 pull ups
30 air squats
200 m run
Don’t remember my time
75#
10 HRPU (on toes)
20 ring rows
30 air squats
200m row
0:00-3:56
4:56-9:27
10:27-15:39
16:39-22:03
23:03-28:17
28:17 – 4:00 rest = 24:17
Bench @ 75# (5×7 – 5-5-2-3)
29:17-34:23
Abs
WOD: w/ 10 strict pull-ups
Everything else as RX’d (did strict HSPU)
24:59 – 5 min rest = 19:59
Mod WOD
2 wall walks
20 jumping pull ups
30 air squats
200M row
17:36
Rest 1 mints
“Finisher” as prescribed
21:50
WOD w/ 200m run
23:23 – 4 min rest= 19:23
1: 3:02
2: 3:09
3: 4:06
4: 4:48
5: 4:18
Started bench (95#) at 24:23 and finished at 28:45 = 4:22 (15/11/8/9/7)
600m cool down walk with the girls
KP Abs
17:42 RX+ unbroken strict through 4rds
27:00 50 Bench #135
WOD RX:
19:22 total time
time after finisher: 24:08 – 5:00 = 19:08
rd 1 2:14 (pu unbroken)
rd 2 2:36 (pu unbroken)
rd 3 2:55 (pu unbroken)
rd 4 3:59 (12+8)
rd 5 3:40 (15+5)
Finisher @135 3:46
That finisher was insanely hard
Wod rx / + ish
5 Strict HSPU w 1 mat
Run vs row
“Finisher” 50 bench rx 95#
10-8-7-5’s
25:27 – 5:00 = 20:27
2 wall walks
20 pull-ups
30 air squats
200M row
26:29-4:00 rest = 22:29
“Finisher” at 135#
All sets of 5
6:10
Total time = 34:10
WOD
10 Strict HSPU
10 C2B
30 air squats
200m run
20:10 – 4:00 = 16:10
Finisher @ 135
4:00
Rx+
3:58
9:40-4:58=4:42
15:56-10:40=5:16
22:17-16:56=5:39
28:49-23:17=5:32
Bench
35:34-29:49=5:45
HSPU w ab mat
20 Pull-ups
30 Air Squats
200m row.
23:42-4:00=19:42
Finisher
32:12
Had an absolute melt down on the bench
Thanks Jimmy!