Wednesday 140723


How to watch the 2014 Games

How to watch the 2014 Games

Turn on your TV to watch the CrossFit Games on ESPN Friday and Saturday nights—6-7 p.m. PT Friday and 5-7 p.m. PT Saturday—and move over to ESPN2 to watch the final on Sunday evening—5-6 p.m. PT.
All day long, every heat of every event for masters, teams and individuals will be carried on ESPN3, ESPN’s live multi-screen sports network.
ESPN3 is accessible online at, on smartphones and tablets via the WatchESPN app and streamed on televisions through Amazon Fire TV, Apple TV, Chromecast (via the WatchESPN app), Roku, Xbox 360 and Xbox One. Go to for full details.

Today the beach event starts, here is a little teaser. 

Dynamic Warm-Up-Mobility
Prepare for…

8×3 Front Squat @ 70% 1RM  (90 sec rest) Teams 2-3
3×10 Close Grip Bench @ 70% of 1 RM

WOD: Complete 2 Rounds of:
Max Rep  DB Push Press – 60 seconds.  45/25 35/20 30/15 lbs

Rest 60 seconds
Max Rep Weighted Pull Ups – 60 seconds. KB 16/12 12/8 8/5Kg 
Rest 60 seconds
Row for Calories – 60 seconds
Rest 60 seconds
Max Rep Burpees – 60 seconds
Score total reps completed to to white board & blog comments..

*Cash out: 100 Double Unders or spend 7 minutes practicing with a friend

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD  then: 

Rest recover 7-10 min then:

Gymnastics: 10 min EMON
Odd: 10 T2Bar
Even: “ME “L sit hold
5 Round AFAP of:
3 Strict Press   95/95
6 Push Press 
9 Push Jerk
Rest as long as you need, then attack 
This one is fun 🙂 
*Row for 4 minutes at 65-75% – 10 Minutes of Mobility

DE: Good Mornings (Wide Stance) 12 x 2 @ 75% 1RM on :60s


Deadlift (225/185)
Hand Stand Push Ups

Post results to comments.

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills

3-5 hours later or before

Run (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

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