Open Guidelines – PLEASE READ:

Crossfit HQ will release the Open workouts every Wednesday evening, beginning on Feb 22, at 8pm. This workout will be programmed as the PCF WOD each Thursday for the 5 weeks of the Open season. Below are the guidelines on how we’ll run the WODs – please review this information if you’re planning to compete in the Open.

1) Every person participating in the Open will need to do the workout with a “judge”. We’ll pair people up in class and run two heats, so you will have a counter, and will be expected to count for your partner.

2) Movement standards and guidelines will be posted with the WOD announcement. We’ll go over these in class, but PLEASE take the time to watch the video description and familiarize yourself with the guidelines so that you are prepared.

3) When you are judging your fellow athletes, you MUST uphold the movement standards exactly as they are described. Do not hesitate to take away reps that do not count. Patriot has to certify the scores, and we expect each judge to uphold the movement standards and range of motion. The head WOD coach will act as a “pit boss” and ensure that range of motion calls are legit.

4) Each person competing in the Open will be given a scorecard. Your name must be on the card, along with the judge’s name, your score, and the workout number (Open WOD 1, Open WOD 2) and must be turned in to the head coach at the completion of the WOD class.

5) Anyone that cannot make a Thursday WOD, or that chooses to re-do the WOD on Sunday must notify Erika at Erika@patriotcrossfit.com. Makeups will be offered from 12:30 – 1:30 on Sunday – if you cannot make a Thursday WOD or the Sunday makeup, it is your responsibility to find a coach that can judge your WOD and certify your score.

6) You are responsible for inputting your score under your profile on the Crossfit Games site. Patriot will NOT submit your score, we will just validate the score that you submit.

Questions? Please email Erika@patriotcrossfit.com.

3 Rounds
400m Run
3 Rounds
400m Row
Post times to comments.
Mix and match as you like. Rest as needed between each 400.

Flavor Magazine article on eggs by our very own Adrienne Wichard-Edds.

Open Guidelines – PLEASE READ:

Crossfit HQ will release the Open workouts every Wednesday evening, beginning on Feb 22, at 8pm. This workout will be programmed as the PCF WOD each Thursday for the 5 weeks of the Open season. Below are the guidelines on how we’ll run the WODs – please review this information if you’re planning to compete in the Open.

1) Every person participating in the Open will need to do the workout with a “judge”. We’ll pair people up in class and run two heats, so you will have a counter, and will be expected to count for your partner.

2) Movement standards and guidelines will be posted with the WOD announcement. We’ll go over these in class, but PLEASE take the time to watch the video description and familiarize yourself with the guidelines so that you are prepared.

3) When you are judging your fellow athletes, you MUST uphold the movement standards exactly as they are described. Do not hesitate to take away reps that do not count. Patriot has to certify the scores, and we expect each judge to uphold the movement standards and range of motion. The head WOD coach will act as a “pit boss” and ensure that range of motion calls are legit.

4) Each person competing in the Open will be given a scorecard. Your name must be on the card, along with the judge’s name, your score, and the workout number (Open WOD 1, Open WOD 2) and must be turned in to the head coach at the completion of the WOD class.

5) Anyone that cannot make a Thursday WOD, or that chooses to re-do the WOD on Sunday must notify Erika at Erika@patriotcrossfit.com. Makeups will be offered from 12:30 – 1:30 on Sunday – if you cannot make a Thursday WOD or the Sunday makeup, it is your responsibility to find a coach that can judge your WOD and certify your score.

6) You are responsible for inputting your score under your profile on the Crossfit Games site. Patriot will NOT submit your score, we will just validate the score that you submit.

Questions? Please email Erika@patriotcrossfit.com.

3 Rounds
Max Rep Muscle-ups/Strict Pull-ups
Rest 90 Seconds

30-20-10
KB Swing (70/53)
Burpee
Push-press (95/65)
Post reps and times to comments.

Snatch
3-3-3-3

21 Overhead Squats (115/75)
50 Double Unders
15 Overhead Squats
50 Double Unders
9 Overhead Squats
50 Double Unders
Post loads and times to comments.

“Helen”
Run 400m
21 KB Swings
12 Pull-ups
Recalibrating the records after the 1039.
Post time to comments.

Rest in peace, Justin.  You are missed.

AMRAP 5 Minutes
5 Power Cleans (185/125)
5 Handstand Push-ups
Rest 3 Minutes
AMRAP 5 Minutes
10 Deadlifts (185/125)
10 Ring Dips
Rest 3 Minutes
Run 1 Mile
You will have three different scores for this workout.
Post rounds and times to comments.