2014 CrossFit Games Individual Events

Monday Jul 30 2018


Games week begins today as Tom and Kelly are both headed down to Madison today to get registered and fitted with all the cool gear! Each day I'm going to post a bunch of workouts from the Games that I thought were pretty cool over these last few years. We will do one in class every day and then you can pick and choose which workouts you'd like to take on afterwards for maybe a little extra credit. Have fun this week!
1.) Muscle Up Biathlon 
For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups
Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap. 
Time Cap: 18 minutes
*2.) Thick & Quick
For time:
4 rope climbs
3 overhead squats (245 / 165 lb.)
Time Cap: 4 minutes
*3.) Double Grace
For time:
60 clean and jerks (135 / 95 lb.)
Time Cap: 7 minutes
The event begins 2 minutes after the time cap of Thick ‘n Quick.
*4.) 21-15-9 Complex
For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
Time Cap: 7 minutes
*5.) Midline March
3 rounds for time of:
25 GHD sit-ups
50-ft. handstand walk
50-ft. overhead walking lunge (155 / 115 lb.)
*6.) 1-rep-max overhead squat
Athletes will each have 3 attempts.



 


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Michelle Bonkoski82d

So, I might as well just go run for 18 minutes!

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Brett Kohout82d

Incentive to string, like it...

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6-4-2 17:10 all doubles. Yay!
4 rounds 400m run 50 air squats (squats unbroken) clock stopped working 🤷🏼‍♀️ Emom accessory work
Garage WOD
5 rds 10 T2B, 20 DU, 10 pull-up, 20 cal on airdyne
Let’s just say I tried my best. 33 Total MUs
275# 1RM OHS Felt really good. Ran out of reps :(
10/8/6 MU scheme | 5/5, 4/4, 6
11:47 scaled
Ran for 1st time in many moons.
All but last set of MU
Ran after 6/6/6 then 8/7; HAVANA; 3-3-3-3 OHS 85-125#; 100 hollow rocks (50,30.20)
What a bag of D’s. Missed my last MU at 16:30 ended at approx 18:10
135 burpees for not putting bar away because Lauren rushed me. TBD 3rds Ghd, HS walk, OH lunge@135
Round 1 RX 10 unbroken (pr) then 8 round 2 10 total (5&5) round 3 6 unbroken. Did Havana and some OHS............69
2 MU in final round at cap
195 OHS
15/15; scaled MU progressions
Double Grace- time capped (34) @85#
Done w/ mods
Up to 135# OHS
MUP from ground
MU progressions and lots of running 😅
13 something MUP mods
14:00 to lockout of last MU; 14:20 with the final 50yds like they did at The Games.
Ring Rows/Row -finished after time cap
Dbl Grace -time cap 52 @ 65#
8 mile run
Slow and comfortable pace.
10/8/6 rep scheme, got 6 doubles for the first time!!!
Some singles, ran 200m once per round, finished 3rd 400m run (18 mu total); double grace 8:49
9-6-3 (triples and doubles) finished shortly after cap
***also got a legit long arm MU after the WOD!! YAY!...Havana, GHDS/HSW/OH walking lunges
14:22 scaled version (4/3/2/1)
scaled too much, did an extra 8 afterwards and worked on handstand walks - HAPPY GYMNASTICS DAY
17:37 scaled
(8/6/4) attempted a few doubles and scared the crap out of T. :) Good to be back!
22 mod mu w grn band and lots of running.
Time expired just after I returned from my final 400 meter run. Still had 12 MUs remaining :/
10-4-4, 6-3-3-3 Weak link = tricep strength. Time to practice MU efficiency and do some dips! Double Grace complete in 7:44 / Thick & Quick complete in 3:10 with a 245# OHS triple taken from the ground :)
12/15 MUS at cap lol
Let’s just say I ran a lot. 5 banded MUS for the set of 18. Did 69 other things for ec
Havana from Sunday with Brett and Derek. 2rnds +24 du. EC 5 & mu work with Kim
8/15 MU
LOTS of running!