Category: Movable Type

Strength WOD:

3RM
Overhead Squat

Conditioning:

5 Rounds for time of:

12 Overhead Squats (95#/65#)
2 Rope Climbs (15 ft.)

Results

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Wait that’s NOT an overhead squat!

The Champions of the Masters Qualifier

Boz vs. Ro

Conditioning WOD:

Row As Many Meters As Possible in 12 Minutes

Checkout WOD:

Rest as needed after row then complete:

“Mini Flight Simulator“

For time:

5-10-15-20-25-20-15-10-5 
Double-Unders

* Each set must be unbroken before moving to the next set. You must stop at the end of each set and restart jumping for the next set.
** Sub 3:1 Single-Unders each round, unbroken

Results

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The American Kettlebell Swing (front and side view with Linda and Kelli):

• Straight arms, firm grip
• Solid midline
• No hyperextension of the lower back
• Swing is primarily hip drive and hing forward and back
• Chest is up througout

Not the full version of OPT’s Flight Simulator, but this shortened version is good jump rope practice. If this becomes easy work up by the next round of 5 (each round must be unbroken) and keep adding until you get good enough to get through the round of 50 and back down.

CrossFit Games Update: April 23, 2014 – [video]

Strength WOD:

3-3-3-1-1-1
Push Press

Conditioning:

“Jack“

As Many Rounds As Possible in 20 Minutes:

10 Push Press (115#/75#)
10 Kettlebell Swings (53#/35#) 
10 Box Jumps (24″/20″)

Results

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Army SSG Jack M. Martin III, 26, of Bethany, OK, assigned to 3rd BN, 1st SF Group, Ft. Lewis WA, died Sept. 29, 2009 in Jolo Island, Phillipines, from the detonation of an IED (Improvised Explosive Device). ~ crossfit.com (He was also a CrossFitter from Rainier CrossFit)

Notes:

Games tickets update: CrossFit Games Passes Released on April 30

CrossFit Games Update: April 22, 2014 – [video]

Strength WOD:

2-2-2-2-2
Front Squat

Conditioning:

7 Rounds for time of:

10 Wall Balls (20#/14#)
10 Pull-ups

or:

Masters Qualifier Event 4

For time:

100 Pull-ups
100 Wall Balls (20#/14#)

* Masters Event only for those who can RX all 100 pull-ups and Wall Balls; otherwise complete 7 round couplet above

Results

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Main class:

As a team of 2 complete for time: 

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Snatch 

Conditioning WOD:

Masters Qualifier Event 2

“Amanda“

9-7-5 Reps of each for time of:

Muscle-ups
Snatch (135#/95#)

* full squat

Results

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Up and Over and Clean and Jerks:

“Amanda” is a benchmark and tribute WOD that while low in reps is relatively heavy in load and high in technical skill. Both movements require a high level of concentration and efficiency of technique or you will wind up missing reps. This workout is one of my all time favorite CrossFit workouts and simply “elegant” in it’s combination. 

2014 Masters Qualifier Event 2 video standards

From the vault: 2010 CF Games – “Amanda” Men’s Event 1 Final Heat 

Ben Smith: 166kg/365lb Clean and Jerk 

Strength WOD:

3-3-3-3
Deadlift

Conditioning:

Masters Qualifier Event 3

3 Rounds for time of:

50 Calorie Row 
15 Handstand Push-ups
50 Double-Unders

Results

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Today we programmed one of the four Masters Qualifier WOD’s for the CF Games. The top 200 in each age group from the Open have to complete all four of the Masters workouts by this Monday (they were announced yesterday afternoon). Those in the running can do them in any order and as often as they wish, they must video them and then post their score. Upon request they will have to produce the video of any workout to submit for standards verification. The top 20 men and women from each age bracket will be invited to the CrossFit Games.

This Qualifier step is new this year for the Masters and steps up the level of competition prior to the Games. In the men’s age group of 40-44 there are two legends of the 1st CrossFit Games (the 2007 CF Games Men’s Champ and the 2nd Place runner-up from that year). In the women’s age 40-44 group there are three CF Games Women’s individual competitor vets. Each age group has many who are flat out awesome CrossFit athletes. 

Deadlift Sequence with Mark: