Kieran
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Workout
In front of a clock set for 9 minutes:
2 minutes of Burpees
2 minutes of GHD Sit-ups
2 minutes of Inverted burpees
1 minute of Burpees
1 minute of GHD Sit-ups
1 minute of Inverted burpees
Count reps for each set.
Dave
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Workout
For time:
50 L pull-ups
115 pound squat clean, 50 reps
50 L pull-ups
Ian
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Rest Day
Elliot
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Workout:
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Front squat
1,000 meter Row
Ring Dips
Jill
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Workout
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Deadlift
1,000 meter Row
Pull-ups
Sarah
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Workout:
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM overhead squat
1,000-meter row
Ring dips
Alexa
The 2014 CrossFit Games Judges Course is up and running. If you plan on helping out during the Open, please consider taking this course.
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Rest Day
Allison, one tough lady
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Workout
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Suzanne
The set-up position for the clean and the deadlift are not the same.
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Workout
For time:
135 pound Thruster, 15 reps
135 pound Sumo deadlift high-pull, 21 reps
135 pound Thruster, 12 reps
135 pound Sumo deadlift high-pull, 15 reps
135 pound Thruster, 9 reps
135 pound Sumo deadlift high-pull, 9 reps
Leif finishing his 5k
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Workout
In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups
