AMRAP in 12 minutes of:
30 Heavy jump rope 5/3# MRX 30 DU’s or 50 singles
5 Power Snatch 115/80# Rx+135/95# MRX 95/65#
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 Rx’d
8 + 10
WOD MRx: 8 rds
Activator up to Wod weight
Wod
9 rounds
80# PS
* 5# rope except for round 3 with 3# rope
Morning run:
2.25 miles
Extreme Mod Wod
5 power snatch 75#
10 front squat 75#
10 barbell push-ups
10 bike cals
5 rds + 25 reps
Activator: completed
Wod Rx’d
7+20
Wod RX
9 rounds
My favorite website pic of you. 🙂
Activator up to 60#
WODw/60# & 3# rope
5 rds + 10 jumps
Way out of my comfort zone today!
Wod RX
5+30
WOD: 3# rope and 65# snatch – 10 + 12 reps
All unbroken
RX+
9 full rounds
135 touch and go’s
For the rope….balance it out. You can burn out quick. 30-45 seconds was an easy SU pace with touch and go.
WOD w/ 3# rope & 65#
7 + 34 reps
Activator completed
WOD
As Rx’d
Jump Rope unbroken
Power Snatch all single
Rounds=8+18 Jump Rope
Activator up to 115#
Didn’t do last set of jump ropes in activator
WOD Rx+
10+ 2 jump rope
( used 5# rope for future reference)
Fun 12 class on this gorgeous day!
Jump rope unbroken except
1 round where I tripped up on rep 16 and another round I tripped on rep 26.
All quick singles on snatches.
crushed it, KB!! great work today!
Activator with empty barbell and 5# rope (unbroken).
WOD RX/MRX
Started with 115# then immediately went to 95#. Rope wore me out fast
5# rope. All set’s unbroken
Great picture – lookin’ STRONG!!
you too, stephen 🙂
Activator: completed
WOD Rx
6 + 31
**rope unbroken (slow)
**snatches were singles (very slow – and very heavy…for me)
super fun class today – thx breck!
1 mile jog
WOD as Rx’d
7 Rounds + 31 Reps
Love this pic!
WOD Rx’d
10 rounds plus 10 reps
WODMrx: 7 rounds
WOD
30 3# ropes
5 95# snatches
200m run
4 rounds + 30 jumps
Wod Mrx: 6 + 4
30 Dubs each round & #65 BB
WOD: As RX’d
6 rounds even
Activator: completed
Barbell: 75-75-75-95-95
WOD Rx’d
7 rds + 22 reps
Jump rope unbroken
Snatches all singles
Wod RX
8+7 jumps
3 mile run
Activator with 65# and 3# rope
Wod as rxd (w bonus runs bc beautiful weather and keep HR down :P)
30 jump rope at 3#
5 PS 80#
200m run
100m shy of 5 rounds
Activated
WOD rx – 8+7
Wod RX+
8 Rounds even
Singles on PS
Wod 1 – participated up to 80#
Wod 2 – 55# and mix of dubs and bike cals
8 rds even
Rds 1,2,6 & 7 w/20 dubs
Rds 3-5, 8 w/6cals on bike
Power snatch strength E3MOM
3-3-3-3-3 (115-115-115-120-120)
MOD WOD w/30 DUs, 5 PS @80# & 200m run
5 rounds + 27 DUs
Didn’t see the Rx+ weight but probably for the best since being sick the last 2 days!
KP abs
Activator- participated
—
Wod RX
7 rds
activator:
bamboo for ohs/ss
95/115 for power snatch
Wod Rx
5+16
Home WOD
No activator
WOD 6 rounds
@ 135lbs TnG
60 doubles