Precision CrossFit will be doing what it does best every Friday night throughout the OPEN and that is running a sick ass competition for everyone to enjoy. All our members including our friends are welcome to join in on the action. We will tape off the workout floor, crank up the music, get those judges a score card and throw down in an awesome energy filled environment. If you are judge or want to judge please make sure to take the CrossFit judges certification. Anyone can take this for only $10 and we could really use all the help we can get. In addition, for those of you that need to film your workouts please bring a filming device of your choice to be set up. We will begin our first Heat every Friday at 5pm sharp and will have a new heat every 20 min. depending on each OPEN workouts time domain. Heat Sign Ups can be found in the gym on the far white board or you can email coach Mike at mike@precisioncrossfit.net to get a spot ahead of time. See you in the gym P.C!!!!
All AM classes including Noon are still scheduled!
PM Heat Times: 5pm, 5:20, 5:40, 6pm, 6:20, 6:40
*Due to so many people hitting the workout Thursday nights, we will be eliminating our 7pm and 7:20 time slot. You can make up this WOD anytime on Saturday before and after the Team WOD, all morning on Sunday and again on Monday. Thanks!
WARM UP:
750 M. Row
*250 Easy, 250 Mod., 250 Hard
Then:
2 Rounds
10 Inch Worms
10 Good Mornings
10 Pass Throughs
10 OHS
Then:
Mobilize Hip & Shoulders
LIFT:
Warm up Thruster
WOD:
“14.5”
MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees
WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees
MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees
MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees
Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.
This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.
POST WOD:
Mobilize & Stretch
