Friday 03072014



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

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).

• Barbell
• Collars
• Plates to load to the appropriate weights for your division
• Pull-up bar

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women

Previous PostNext Post
15 Responses
  1. Crysta P

    Did 2 additional sets of 10 OH squats (1 @ 65#, 1 @ 55#) and 10 banded pull ups (1 w green+red, 1 w green band only) for fun.

  2. Sara G

    This was a huge PR for me! I have never even attempted an OHS at more than 35# before, so I am thrilled with getting 10 @ 65# today!

  3. JennF

    10.. Wanted 1 c2b soo bad..couldn’t get my elbows through ..A few worthy attempts. Squats were strong.

    After the 3 min.. Did 12 rep squat(65), 12 blue banded c2b, 12 squat 12red banded C2b then 14 squat, 10 red banded c2B and time.
    Glad I scaled as above instead of just giving up. It was a good workout!

  4. Jennifer Brickley

    10! 🙂 Tried, but not anywhere close.
    For second set of 3 min: 55 lb/blue and orange band c2b: 10/10 x2; then 12/12 x 2, then 12/12 + 12 OHS.

  5. Staci Vinz

    128 Rx
    This one got ugly fast. List grip quick, and got a little WOD drunk towards the end. AWESOME job to all the CFP athletes who completed the WOD today. It was great to see all the amazing efforts being out in resulting in many PR’s!!!

  6. Susan Kian

    Way to go all!
    Thought I had 76 but we counted wrong so it was 78. Squats were by far the best part. CTB…..I am not doing those again unless I have to. 🙂

  7. Paul Bye

    My goal was 16, since last year I got 5 C2Bs in the open workout that had them. This will probably be my lowest score of the 5 open workouts, but for a someone who, until two years go couldn’t do one pull-up, this is true progress.
    Stayed and watched the 5:30 class – great to see all the personal bests happening everywhere, and some of the amazing athletes we have at CFP.

  8. Amy S

    10 @65#, 10 banded pull-ups, took weight off, and did rest of workout with just bar, and jumping pull-ups to keep moving.

  9. Jessi A

    First round, did my 10 and then pretty much hung from the bar trying to will myself into a pull-up….didn’t happen (even when I tried scaling the pole)
    2nd round- dropped my plates and did OHS @ 35# and did pull-ups with green and blue bands. 39 reps that round
    3rd round-same story as 2nd round. 44 reps

  10. Clara

    16 legit, but not pretty. =)
    I couldn’t keep going because my forearms were completely fatigued. I did a few OHS with the bar, but I was basically done.