5 Rounds for time:
20 Push Press 75/55# MRX65/45#
20 Alternating Front Rack Lunges
CrossFit Jenks is so excited to be hosting our 14th CrossFit Open! The 2024 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)!
The Open will run for 3 weeks this year from February 29th-March 18th, 2024.
The first workout (24.1) will be released Thursday, February 29th! This is the game plan for CrossFit Jenks:
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! Feel free to bring your friends and family to cheer on all our Athletes!
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: 8:03
Activator: completed
Activator
L sit hold
Chin above bar w/ L sit hold
Attempted HS hold
Strict press & FR lunges w/ WOD load
WOD
First round as written w/ 75#
Rounds 2-5
20 strict presses w/ 75# – 80 total
20 OH Lunges w/ 10# plate. 80 total
WOD modified 10:26
20 55# push press
20 GHD instead of lunges
Wod RX: 11:47
Wod rx – Cant remember time
Skills and Drills
Min 1: 30 Second knee raise hold on parallettes
Min 2: 30 Second hang from pull-up bar
Min 3: 30 Second Handstand Hold
Min 4: 5 Strict Press + 6 Alternating Front Rack Lunges@75#
Min 5: Rest
Min 6: 30 Second knee raise hold on parallettes
Min 7: 30 Second hold with chin over bar hang
Min 8: 30 Second Handstand Hold Facing Wall
Min 9: 3 Strict Press + 4 Alternating Front Rack Lunges@75#
Min 10: Rest
Min 11: 30 Second knee raise on parallettes
Min 12: 30 Second knee raise hold from pull-up hang
Min 13: 38 Second free standing HS hold
Min 14: 1 Strict Press + 2 Alternating Front Rack Lunges@75#
WOD
As Rx’d
Everything unbroken with a break between movements
Time: 8:15
Skills and Drills
Min 1: 30 Second knee raise hold on parallettes
Min 2: 30 Second hang from pull-up bar
Min 3: 30 Second Handstand Hold
Min 4: 5 Strict Press + 6 Alternating Front Rack Lunges@75#
Min 5: Rest
Min 6: 30 Second knee raise hold on parallettes
Min 7: 30 Second hold with chin over bar hang
Min 8: 30 Second Handstand Hold Facing Wall
Min 9: 3 Strict Press + 4 Alternating Front Rack Lunges@95#
Min 10: Rest
Min 11: 30 Second knee raise on parallettes
Min 12: 15 Second L sit/15 second knee raise hold from pull-up hang
Min 13: 30 Second HS hold
Min 14: 1 Strict Press + 2 Alternating Front Rack Lunges@115
Wod Rx’d
10:06
WOD rx
10:10
From rack for back *
Activator: Tried my very best! Woof!
WOD w/ 20lb DBs and ONE db for lunges (goblet style)
6:44
Activator completed with a mixture of things
Way to crush those L-sits, Rachel B!
WOD Rx
7:40
S2O Unbroken
Last 2 rounds broke lunges up 10/10 bc my legs are useless hunks of meat that serve zero purpose during anymore of lunge
WOD 5 RFT
10 Push Press 55#
10 Front Rack Lunge
20 GHD
Time: 9:12
Wod. 56 lbx20 for PP. 35lbx10 for lunges. About 10:00
Wod RX
First round 20/20 UB
Very broken after that. Rear delts on fire!
8:05
Super speedy, Miranda!!!!
Wod. mod.
did 10 lunges instead of 20 each round
8:59
Wod RX’d: 7:35
Activator: Participated.
Wod RX
9:08
Wod w/ 35# DB
20 PP
20 front rack lunges
8:41
4 mile run
Home session
Activator done
Wod as rxd
7:10
First two rounds UB then each round following UB- I did rest in hang however woof
Activator completed, but super modified!!
WOD w/25# bar. Did 20 first rack lunges first round then dropped to 10 lunges for remaining 4
Rounds
14:02
WOD: 5 RFT
20 DB strict press 20#
20 split stance ski cals (hamstring)
10:56
CORBIN
WOD Rx movements
(45# barbell for 2 rounds, 35# barbell for 3 rounds)
Time: 9:31
WOD Rx 11:01
WOD RX’d
12:57
Activator – participted
Wod w/35# barbell
1 rd front rack lunge – rds 2-5 back rack (all reverse)
11:46
Activator completed
Wod Rx
14 even
(should not have gone unbroken, future james unless youre super fit do 12-8)
Wod rx
14:36
Unbroken first round, sets of 10 after that
Wod Rx: 10:01
Completed skills/activator
Made all L-sits of :30
Hanging L-sit :20 then bar hang for :10
BB weight: 55-65-75
WOD Rx
9:47
Broke between sets and only broke the 4th round of lunges (10/10)
Lunges aren’t great or quick due to IT/leg/knee issue but got it done
Abs
Activator completed
WOD as RX’d
14:29
WOD w/45# push press
Only 1st rd of lunges were weighted
10:54
WOD with 65#:
5 may be 6 rounds:
16:29