2 Rounds for max reps:
AMRAP in 3 minutes of:
25 Wall Ball Shots
15 T2B MRX Knee Raises
Max rep calorie bike
Rest 3 minutes
AMRAP in 3 minutes of:
25 Wall Ball Shots
15 T2B MRX Knee Raises
Max rep calorie ski
Rest 3 minutes
AMRAP in 3 minutes of:
25 Wall Ball Shots
15 T2B MRX Knee Raises
Max rep calorie row
Rest 3 minutes
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 scaled: (knee push-ups instead of T2B)
Bike cals: 16
Ski Cals: 13
Row Cals: 6
WOD, half 8# wallballs
Half air squats
19/17 ski
29/23 row
19/18 bike
7 mile run
Wod rx mostly
Rx wbs
15 t2b with bike: 9/12
15 knee raises with ski: 18/18
15 sit-ups with row: 14/14
WOD rx’d
Bike 19, 8
ski 15,10
Row 14,9
Total 75 cal
WOD Rx row-bike-ski
Round 1: 75 cal
Round 2: 46 cal
Total: 121
WB unbroken but cost me, TTB 2-sets on all.
next time try ski-row-bike
Wod w/ anchored sit-ups
Bike: 24, 16
Ski: 22, 17
Row: 22, 18
Total: 119
15 WB (14# – unbroken)
10 knee raises (first round)
12 GHDs (second round)
Ski 14-14
Row 13-12
Bike 12-12
Total = 77 cals
Bike 30, 15
Ski 22, broke machine
Row 24, 17