Friday March 21

FRIDAY 140321

Warm Up:

20 Toes to Bar

20 Wall Balls

3 Muscle Ups

1 Length Dragon Crawl

Stretch!!!

Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row 

50 toes-to-bars

40 wall-ball shots, 20 lb. to 10-foot target

30 cleans, 135 lb.

20 muscle-ups

Post reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

Top male and female scores will receive $2,014.

Enlarge image

For complete workout standards, video and scorecard click here.

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Watch Archived Live Footage of Josh Bridges vs. Scott Panchik on Workout 14.4

Thursday March 20

Warm Up:

8 Rope Climbs

50 Diops

2 Rounds of Back Squat

5 Light

5 Medium

5 Heavy

WOD:

Run 5,000 meters

OR

6,250 m Row

OR

5 Rounds of 

30 Jump Squats

20 Burpees

Post time to comments.

Compare to 131129.

Good job on the 5K!!!

Wednesday March 19

Warm Up:

100 Double Unders

2 Rounds of Bench Press

5 Light 

5 Medium

5 Heavy

WOD: Complements of Hedi:

Grindy (grace and cindy)

10 clean and jerks (95/65)
 5 rds cindy
10 clean and jerks (95/65)
 5 rds cindy
10 clean and jerks (95/65)

Tuesday March 18

TUESDAY 140318

Warm Up:

30 Heavy Wall Ball

40 Strict Sit Ups

3 Min Weighted Plank

WOD:

Daniel

For time: 

50 pull-ups

400-meter run

95-lb. thruster, 21 reps

800-meter run

95-lb. thruster, 21 reps

400-meter run

50 pull-ups

Post time to comments.

Monday March 10th

MONDAY 140317

Warm Up:

2 Rounds

30 Double Unders

20 Toes 2 Bar

10 HSPU

WOD: MONDAY 140317

Arnie

With a single 2-pood kettlebell:

21 Turkish get-ups, right arm

50 swings

21 overhead squats, left arm

50 swings

21 overhead squats, right arm

50 swings

21 Turkish get-ups, left arm

Post time to comments.

Compare to 100529.