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, 7:20
WARM UP:
750 M. Row
*250 Easy, 250 Mod., 250 Hard
Then:
2 Rounds
10 Inch Worms
10 Good Mornings
10 scorpions
10 Wind Shield Wipers
Then:
Mobilize
LIFT:
Dead Lift
Work up to 2 @ 90%
4 x 3 @ 75
WOD:
WORKOUT 14.3
MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, ?7$24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch
MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch
MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch
POST WOD:
Roll out lower backs!
