5 Rounds for time:
60 Double-unders
20 Hand-release Push-ups MRX 10 HRPU’s
1 L-Sit Rope Climb 15’ MRX 10’
*Rope climb begins seated on floor
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 strict pull-ups i/s/o rope climb
20:37
Morning run: 1 mile
WOD
5 rounds of
60 Singles
20 Hand release pu
15 GHD’S
12:44
Activator:
Min 1: 30 DU’s
Min 2: 7 hr pu’s
Min 3: regular rope climb
Min 4: rest
Min 5: 30 DU’s
Min 6: 7 hr pu’s
Min 7: legless rope climb
Min 8: rest
Min 9-11: 20 DU’s, 5 hr pu’s, 12’ L sit rope climb
Wod
5 rounds of:
12 bike cals
20 hr pu’s (8/7/5 each round)
1 legless rope climb
13:42
Wod
5 rounds of:
12 bike cals
20 hr pu’s
1 – 10’ seated legless rope climb
15:47
Activator with dubs/HRPU/strict pull-ups/lunges on rest minute
Wod as rxd
6 strict pull-ups v RC
16:35
Mile cool down
Activator
Min 1: 30 DU’s
Min 2: 10 HRPU’s
Min 3: 1-15′ rope climb
Min 4: Rest
Min 5: 30 DU’s
Min 6: 5 HRPU’s
Min 7: 1-15′ rope climb
Min 8: Rest
Min 9-11: 20 DU’s + 5 HRPU’s + 1-10′ L-sit rope climb
WOD
As Rx’d
Time: 15:56
19:22
Working on foot control on the rope and climbing higher.
Activator:
Dubs: 40-40-20
Ring Dips: 5-3-3
Rope climbs: reg-reg-L-sit
WOD: 5 rounds
60 dubs
15 ring dips
1 L-sit rope climb
19:22
Activator Competed
WOD w/ 60 dubs, 10 push-up renegade rows w/10lb DBs, reg rope climb to 15ft
19:09
Smoked on a Wednesday- already.
Modified this one: 5 Rounds
Rounds 1/3/5- 40 Heavy Rope Singles, 2/4 60 Dubs
HRPU as written
1 Rope Climb, but with a Berry style leg grip (outside).
21:24
The muscle failure simulator!
DU and HRPU as RX’d
Did 1.5 L sit rope climbs and 3.5 normal.
17:13
21:05 Scaled
(10 strict push-ups each rd & 2 lying to standing rope pulls each rd)
Complete activator
WOD
11:55
60 DU
20 HRPU
10’ legless rope climbs
Activator:
20 dubs
Mix of 5# heavy rope
15’ rope climbs
WOD:
60 dubs
20 HR push-ups
15’ rope climb
23:07
18:17
60 DU
20 HRPU
10’ legless (strongly dislike all things rope climb)
Activator – Yes, used Fat rope for DU did 15-20 every round
Wod
5 rounds of:
12 bike cals
20 hr pu’s
1 legless rope climb
13:00
Jiu-Jitsu – morning
*Had to do this one at work.
Activator completed
WOD: 5 RFT
100 Single-unders
20 Hand Release Push-ups
5 L-Sit strict pulls
15:38
7 mile run (9:30 per mile pace)
Activated
WOD w/ seated legless (no L) 10ft rope climbs
-13:39
Wod.
30 Heavy Rope jumps
20 HRPU
15′ legless RC
12:04
Activator: 10-20 DU’s, 5 HRPU, 15’ RC, 10’ L-sit
WOD
5 rounds of:
60 DU’s
10 HRPU
15’ RC – 1) L-Sit; 2) 1/2 L-sit; 3) Legless; 4) Legless; 5) Legless
12:09
Activator with DUs/bike cals/ HRPUs and dball cleans
Mod WOD 5 RFT
Alternated 60 DUs/12 bike cals
15 HRPUs
4 Dball cleans @100#
14:35
1 mile run (not a cool down)
KP Abs