Monday 03.31.2014

Deadlift
3×5
then
AMRAP 15 min:
5 Wall Climbs
10 Toes to bar
15 box jumps

The 2014 CrossFit Open is over. Congratulations to everyone who participated. You should be HAPPY!

Saturday 03.29.2014

CrossFit Games Open Workout 14.5
For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

Friday 03.28.2014

5 Power Snatch
EMOM x 10 min
then
3 Rounds for time
20 KB Swings 53/36#
20 Box jumps 24/20″
20 Sit ups

In case you missed it. 14.5 Live Announcement featuring the five champs.

Thursday 03.26.2014

Strict Press
5-5-5-5-5
then
Not for time
3x 10 Bent over Row (2 KB’s)
3x 30 second Superman hold

Wednesday 03.26.2014

Skill
HSPU / Handstand walk
then
75 Double unders
5 Rounds
10 Front squats 115/ 80#
10 HSPU
75 Double unders

Tuesday 03.25.2014

Overhead squat
3×5
across
then
21-15-9
Overhead squat 95/65#
Knees to elbows

And after 4 weeks, here are the gym standings. Bryan did a great job on this last workout.  And we had several people do it get further than they thought they would.  And some first time toes to bar as well.  Great job everyone. One more week to go.

Monday 03.24.2014

Thruster
3×3
ascending load
then
AMRAP 8 min
3,6,9,12,15…
Thrusters 100/70#
Bar over burpee

We are in the final week of the 2014 CrossFit Open. If you have not had a chance to do 14.4 you can do it tomorrow at 5 pm. And don’t forget to submit your scores by 8 pm Est. The final workout will be announced on Thursday night at 8 pm.

Here’s an old school instructional video in the thruster. Enjoy.

Sunday 03.23.2014

Open Floor
11-1
Makeup 14.4 if necessary or work on mobility, double unders or your workout outfits.

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Saturday 03.22.2014

CrossFit Games Open Workout 14.4
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

Friday 03.21.2014

Helen
3 Rounds for time
400 m run
21 Kettle bell swings 53/36#
12 Pull ups

Open Announcement 14.4 Live from Seattle’s Crossfit Bellevue