“Happy Star”
4 Rounds for time of:
200 Meter run
5-7-9-11 Reps of:
Burpee over a box 24/20″ MRX 20/18″
Thruster
Women 95 (65)-105 (75)-110 (85)-115 (95) thrusters
Men 135 (95)-145 (115)-155 (125)-165 (135) thrusters
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
135-165 (unbroken sets)
WOD Rx’d
15:28
Strength
7@135#
5@165#
WOD w/ bike
15:23
Strength 45-55-60-65
WOD w/bike, 55#, 18” box
14:23
Thrusters E3MOM:
11@135#
9@145#
7@155#
5@165#
WOD Rx’d
13:26
Unbroken on thrusters but the running and burpee box jump overs were sloooow.
11@65#
9@85#
7@105#
5@110#
WOD MRX weight 12:31
Strength: Thrusters
11@65#
9@85#
7@105#
5@125#
WOD w/ 95# barbell everything else Rx
11:50
E3MOM
All sets@65#
11 Thrusters + 200 Meter Ski
9 Thrusters + 500 Meter Bike
7 Thrusters + 200 Meter Row
5 Thrusters + 200 Meter Run
WOD
With 95# for all rounds
Time: 8:52
E3MOM
11 Thrusters@65#
9 Thrusters@65#
7 Thrusters@95#
5 Thrusters@95#
WOD
200m ski
Burpee box jump overs
95# for all rounds(unbroken)
Time: 7:41
Strength
All at 65#
WOD w/35# and ski
7:21
Nice little active recovery WOD!
I expect Alec to use 35#, but you.. heck your purse weighs more than that. 🙂
Haha! It’s the only way I can get through burpees, duh.
Great pic Stone – you are the man!!!
E3MOM
75# for the set of 11 & 9; 95# for the set of 7 & 5
11 Thrusters + 250 Meter Row
9 Thrusters + 500 Meter Bike
7 Thrusters + 200 Meter Ski
5 Thrusters + 200 Meter Run
WOD w/ 95# (everything rx)
13:09
shout out to the butterfield’s and sammy b – you guys are rock stars! great job today! thx breck!
wod w/ 65
all runs
11:14
Wod
MRX weight
All “runs”
12:01
Activator
20# DBs for thrusters and 200m ski each round
Wod as rxd
25# DBs for all thrusters
*paged to the OR in last round so sped off! Woof
WOD 65# all rounds for open tomorrow
10:34
#65 for WOD & Strength
14:07 Scaled (Burpee box step overs)
Strength
Rx WOD weight ascending
WOD Rx
15:09
5 (unbroken)
7 (unbroken)
9 (5 & 4)
11 (5, 4, 1, & 1)
WOD w/ rx weights and burpees
Tour de Fit cardio (run/bike/row/ski)
-17:19
Thrusters unbroken until 165, then 6-3-1-1
Strength: 65, 75, 85, 95 unbroken
WOD: 65, 75, 85, 95 burpee box step overs
15:40
Strength:
Thrusters
11 – 95lb
9 – 115lb
7 – 135lb
5 – 155lb all unbroken
WOD
4 rnds
200 meter row
5 – 7 – 9 – 11
Box jump overs 24 inch
Thrusters 95lb
8:09
Strength –
95# and shuttle runs
Wod:
All at 95#
13:04