No Ads (Upgrade)



CrossFit Kantok Memorial WOD

706 50
  • For Time and Load
  • 3 Clean-and-Jerks (135/95 lb)
  • 3 Toes-to-Bars
  • 55 Double-Unders
  • 6 Clean-and-Jerks (135/95 lb)
  • 6 Toes-to-Bars
  • 55 Double-Unders
  • 9 Clean-and-Jerks (135/95 lb)
  • 9 Toes-to-Bars
  • 55 Double-Unders
  • 12 Clean-and-Jerks (135/95 lb)
  • 12 Toes-to-Bars
  • 55 Double-Unders
  • Directly into:
  • Establish: 1 rep max Squat Clean
  • Time Cap: 21 minutes

This workout has two parts. On a 21-minute clock, complete the prescribed reps of Clean-and-Jerks, Toes-to-Bars, and Double-Unders as fast as possible (“For Time“). For the second part, in the remaining time, establish a 1 rep max Squat Clean (“For Load“).

There will be two scores for this workout. Score A is the time to complete the first part of the workout. Score B is the heaviest load successfully lifted for the 1 rep max Squat Clean.

No Ads (Upgrade)
No Ads (Upgrade)
namesake photo

Background: This workout is dedicated to Jamie Von Senden @jammmieeee_ who passed away on March 22, 2021, within 48 hours of leaving her box, CrossFit Kantok @crossfitkantok (Cairns North, Australia), after completing the “Open 21.2” workout.

Jamie Von Senden was a new CrossFit Level 1 Trainer. CrossFit and coaching were central to her journey. Her personal growth was exponential. She helped many others achieve their goals and she sharpened her coaching skills continuously. She soaked up every tip, piece of advice or bit of guidance on offer and she excelled. She was a natural fit for marketing and sales – an aspiring barista, loved playing footy, roller derby, and pokemon. She was also a nutrition coach.

Nearly 80% of CrossFit Kantok members signed up to the open due to her efforts. For most, it was their first.

“We finished the Open in her name but it tested us way more than we envisaged. We missed her desperately. But sharing the grief lightened the load. Shedding tears at the same time as repping out thrusters … just as Coach Jamie would have demanded.

CrossFit was her life. We had to dedicate a workout to her. And we can confidently say that everything about this workout says ‘Jamie’. It’s called ‘PJ’ being the childhood nickname she carried through to adulthood.”

The workout was designed by her home gym, CrossFit Kantok. ‘PJ’ has 220 Double-Under reps – 30 Clean-and-Jerks and Toes-to-Bar – an increasing rep scheme of 3 reps per round – and a 21-minute time cap. This was Jamie’s very first CrossFit Open and she managed to do workouts 21.1 and 21.2 as prescribed (Rx). She was tall, slim and looked nothing like the archetypal weightlifter. But lifting was her jam, nonetheless! So the Clean-and-Jerk features at high volume and at Grace/Isabel weight. Jamie had significantly stepped up her Toes-to-Bar game, and watching her tall frame do Double-Unders forever was a sight to behold. She also loved the max effort lifts. She was into measuring everything and she recently posted new PRs in a bunch of her lifts. She would have ripped into the 1RM attempt that completes the 21.4 workout.

Jamie’s biggest impact in the box was her ability to spread joy through fitness. She thoroughly enjoyed every day she got to spend at the gym and that positivity was contagious.

No Ads (Upgrade)
No Ads (Upgrade)
  • Category
    • Verified Benchmark WODs

    • More WODs

  • Score
    • 0 min
  • Movement
  • Equipment
  • Video