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, 7pm
WARM UP:
750 M. Row
*250 Easy, 250 Mod., 250 Hard
Then:
2 Rounds
20 Double Unders
10 Pass Throughs
10 Good Mornings
10 OHS
Then:
Mobilize Hips and Shoulders
LIFT:
Warm up OHS to 10# past WOD weight.
WOD:
“14.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups
WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups
MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups
MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups
Notes
Each 3-minute section 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 rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.
Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.
For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).
