4 Rounds for max calories and reps of:
3 Minutes of Rowing
1 Minute of Ring Muscle Ups MRX 3 Pull-ups + 3 Push-ups or Dips=1 rep
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/3 pull-ups-3 pushups for MUs
186 cals
12 sets (3 per minute) of 3/3
Min 1: 100m row
Min 2: 5 strict ring pu’s
Min 3: 100m row
Min 4: 5 strict ring dips
Min 5: 100m row
Min 6: 5 ring transitions
Min 7: 100m row
Min 8: 5 unbroken RMU’s
Min 9: 100m row
Wod Rx’d
202 row cals
16 RMU’s (4 each round)
Total=218
@home
20 min row for distance 3820m
Activator:
Min 1: 100m row
Min 2: 5 false grip ring rows
Min 3: 100m row
Min 4: 5 strict ring dips
Min 5: 100m row
Min 6: 5 ring transitions
Min 7: 100m row
Min 8: 2 unbroken RMU’s
Min 9: 100m row
WOD
As Rx’d
Calories=202
Total meters=2910
MU’s=28 Sets were: 9(unbroken)-16(5-2)-23(5-2)-28(3-2)
Score=230
Wod RX
Row 211 cals
MUs 8
Min 1: 100m row
Min 2: 5 strict ring pu’s
Min 3: 100m row
Min 4: 5 strict ring dips
Min 5: 100m row
Min 6: 5 ring pu’s
Min 7: 100m row
Min 8: RMU attempts
Min 9: 100m row
WOD RX’D
145 Cals
8 RMU’S (shared rings with Jim)
Wod Rx’d
212 row cals
8 RMU’s (2 each round)
Total=One more than Nick K.
263 cals = 3400m
I was doing a small variation of pull-ups and push-ups and bar dips
150 cals. 8 MRX. 158
Wod rx
228 cal
4 MU
Total: 232
WOD Rx’d
Row Cals: 223
Ring MU’s: 14
Total: 237
Wod RX
Row Cals: 212
MU: 16
228
Activator – yes
Wod RX
130 cals
3 ring mu
Thanks breck and Rachel b for tips – 1 mu after workout = total 4 MU on this Wednesday!
Nice work Sammy B! (:
Sammmm! So pumped for you! Knew they’d come back to you!
Activator complete
WOD
As Rx’d
Calories=143
Total meters=2432
MU’s= 18
Score=161
WOD Rx:
182 Cals
13 RMU
WOD Rx’d
Row Cals: 181
Ring MU’s: 2
Activator Completed
WOD w/ 6 Strict PU & 6 DB push-ups ea red
140 Cal & 8 Reps
Great work on those MU’s, Samantha!
I completed yesterdays workout from home
No activator
WOD 6 rounds
@ 135lbs TnG
60 DU
Row Cals: 32, 30, 31, 31
3 Pullup/3 Pushup: 1, 1, 2, 2
Activator completed
WOD with bike and Ring MU
Bike cals- 140 something, forgot to go back and look
Ring MU – 3 completed Ring MU (6 fails)
**Then completed 2 more MU after the time cap (within next minute)
Activator done
WOD
148 cal + 2x 3×3 each round pull-ups and ring dips
Activator completed
Wod
158 cals
0 mu attempts….was getting up there but either flat or not high enough to get over. frustrating and humbling(unofficial crossfit motto, or at least should be haha)
Activated
WOD w/
3 strict pull ups & 3 strict ring dips = 1 rep
2-2-1-1
Row
45 pulls 52 cals
44 pulls 50 cals
46 pulls 50 cals
45 pulls 50 cals
– 180 pulls 202 cals
Total – 208 reps
Pull count!
WOD w/3 pull-ups-3 pushups
48-40-40-40
168 cals
Activator completed
WOD: MRX’d
1. 53 cals + 2 reps
2. 50 cals + 2 reps
3. 51 cals + 2 reps
4. 53 cals + 2 reps
207 cals & 8 reps of pull-up/push-ups
215 total
Wod
209 cals
Only did 3 strict pull-ups and 3 bar dips each round
Tomorrows Wod at home
C&J E3MOM 3-2-2-1-1-1
85-95-105-110-120-125
Grettel
Wod MRX w/80# and step over bars
7:42
Compare to in 2021:
75-85-95-105-105-115
Wod MRX
8:41