Ian
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Rest Day
All The Way Up
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
Morning Light
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
Holding
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
Closer
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
Hero
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.
Clean and Deadlift
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
Work Capacity
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
Done
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Rest Day
tyLer
Workout
For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
