3 Rounds for time of:
400 Meter Run
8 Overhead Alternating Stationary Lunges 95/65# Rx+115/80# MRX75/55#
12 Front Rack Alternating Stationary Lunges 95/65# Rx+115/80# MRX75/55#
16 Jumping Lunges
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 up to 135
MRx
11:25
Strength up to 85#
Wod RX
10:30
E3MOM of following complex:
4 OHL+6 FS
1@95#
1@115#
2@135#
1@95#
Wod Rx’d
9:31
*all 20 barbell lunges unbroken each round
WOD MRx: 19:06
E3MOM of following complex:
4 OHL+6 FS
1@95#
1@95
2@125
Wod Rx’d
9:46
WOD rx
11:31
Super fatigued for future reference
E3MOM
5 Sets of:
4 OH Alternating Stationary Lunge Steps + 6 Front Squats@95# + 200 Meter Ski
WOD
As Rx’d
Time: 9:01
1 mile jog
Complex built up to WOD WT.
WOD MRX’D
11:51
Good Monday, workout. Great pic, Caleb!
Strength
95,115,135
Wod RX w/ bike
9:02
3 mile run early
Strength
65# then rest all 75# for complex with 200m every round
Wod rxd
BB UB
10:24
Mile cool down
Activator – participated
WOD Mrx – 11:36
awesome picture, Caleb – lookin’ strong brother!! Fun noon class today – thx nicole!
Thank you sir!
Jiu-Jitsu – morning
Strength: completed with RX weight
WOD: MRx
11:16
mod wod
35# barbell
sub jumping luinges for air squats
12:37
Wod RX w no jumping.
11:32
E3MOM of following complex:
4 OHL+6 FS
1@95#
2@115#
2@135#
Wod Rx’d
11:28
Strength: Stayed at 95# each set
WOD MRx:10:50*
*accidently did front squats on the first 8 of 12 front rack lunges.
Strength 35-45-55-60-65
WOD w/bike & 35#
14:35
14:21 Scaled (empty barbell)
Strength: #55 for all
Strength
95, 125, 135, 155, 185 (2 OHWL)
WOD
Rx+ @ 115
11:37
Strength – worked up to WOD weight (95#)
—
WOD RX
10:41
Strength
95-115-115-135-135
Wod RX 9:44
4 OHS
6 FS
#95-#155
WOD RX
8:54
Complex
55-65-75-80-85
WOD rx’d
12:00
4 OHS(powered from floor to OH) + 6 Front Squats
185-185-205-205-225
Wod RX’d
12:31
Sloowwww runs but got out there
Fun one today good work 530 class
4 OH Lunges*
4 OH Lunge
6 FS
#75-#115
WOD: As RX’d
14:54
At home
“McGhee”
30 minute AMRAP
5 DL
13 push ups
9 box jumps
145#
Knee push ups
11” jumps (plates to box)
13 rds + 2 DL
Abs
Compare to:
September 30, 2020
145# – 20” steps
12 rounds +2DL
WOD Rx’d 10:16
WOD. MRx
11:20
Strength
185-185-185-205-205
Power snatched from the ground
WOD as RX’d
13:42
Strength: 65/75/75/75/75
@yellow box
WODMRx: 10:28
Strength
up to 115(failed 4th rep of 5th set and called it)
Wod
mrx
13:02