CrossFit Games Open Workout 14.4

14 minute AMRAP:
- 60Cal Row
- 50 T2B
- 40 Wall Balls (20#, 14#)
- 30 Cleans (135#, 95#)
- 20 MU

Got through 12 reps of Cleans, 162 reps RX. PLEASE remember, that this was a PED free performance ;) with a heavy allergy / cold attack from this damn Texas weather! This 45 year old did what he could. Feel good about pushing through it with a great box crew at CrossFit Richardson.

Strength / Skill:
- 5x4 Back Squat
or
- 5x4 Bench Press
Note: Depending on which option you completed Monday, or if you completed the 14.3 workout on Monday. Choose an option.

WOD:
3 Rounds (10Min Cap)
- 20 Pull Ups
- 20 Wall Balls (20#,14#)
- 20 Burpees
3 Rounds (10Min Cap)
- 10 HSPU
- 10 Ring Dips
- 10 Push Ups
Note: No rest in transition between the 10Min workout.

2 Rounds + 15 reps on 1st and finished 2nd at the 19:05 mark. That last round of HSPU were pitiful, but did what I could. Felt awful, allergy and just lack of sleep ... trudged in and did what I could. I figure how you perform on your worst day is a good test of heart. Heart was tested.

15 min AMRAP:
* 2 push-ups, 2 sit-ups, 4×5 m shuttle run
* 4 push-ups, 4 sit-ups, 4×5 m shuttle run
* 6, 6, 4x5m
* …

CrossFit Games Open 14.3

8 minute AMRAP:
- 10 deadlifts, 135 / 95 lb.
- 15 box jumps, 24 / 20 inch
- 15 deadlifts, 185 / 135 lb.
- 15 box jumps, 24 / 20 inch
- 20 deadlifts, 225 / 155 lb.
- 15 box jumps, 24 / 20 inch
- 25 deadlifts, 275 / 185 lb.
- 15 box jumps, 24 / 20 inch
- 30 deadlifts, 315 / 205 lb.
- 15 box jumps, 24 / 20 inch
- 35 deadlifts, 365 / 225 lb.
- 15 box jumps, 24 / 20 inch

WOD #1: 1 Mile Run For Time

WOD #2 - 20Min OMEM:
- 3 Power Clean On Odd Minute; As Heavy As Possible
- 1 Round "Cindy" On Even Minute

Class not expecting this one today. Can say, for old non-runner, I am happy for now with my 7:35 mile time. HATE running, which really means it is something I need to work on. 155# on clean, maintained weight for 10 rounds and finished each round of Cindy before clock for 10 rounds. Good victory. Victory I mean, my tired 6' 5", 190#, 45 year old gouty arthritic but did not want to get up, let alone knock a workout like this out. But ... done!

Rocky IV, "going in one more round when you don't think you can that's what makes all the difference in your life."

CrossFit Games Open 14.2

For as long as possible:
From 0:00-3:00
2 rounds of:
- 10 overhead squats (95#,65#)
- 10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
- 12 overhead squats (95#,65#)
- 12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
- 14 overhead squats (95#,65#)
- 14 chest-to-bar pull-ups

Etc., following same pattern

Laugh, yes. 21 reps. PR in regards to OHS for me. PR for me in regards to a lot of people my age and with my condition say it's not possible to Crossfit. It was a big victory for a microscopic crossfitter in a land of crossfit giants. Cliche for me to say, ... if I can, anyone can. I mean anyone.

"In this life, you don't have to prove nothin' to nobody but yourself."

FOR TIME OF:
800/600 MT RUN
50 WALL BALL
40 DU OR 100 SU
30 BURPEES
20 OVERHEAD SQUAT 60/40 40/25
10 BAR MUSCLE UP OR 30 PULL UP
50 CAL ROW OR 40 CAL BIKE

Strength / Skill:
3 rounds
- Max Reps Bench Press @ Body Weight
- Max Reps Strict Weighted Pull Ups

WOD - For Time:
- 20 HSPU
- 40 Box Jump Overs (24"/20")
- 60 Wall Ball Shots (20#/14#)
- 80 KB Swings (53#/35#)
- 100 DUs (Mod: 100 Unbroken Singles)

195# for Bench, 25# DB for Pull Ups.

For time:

21-18-15-12-9-7-3

BW Deadlift + knees to elbows

21-15-9 reps for time:
Double Dumbell Snatch@15/10kg
Burpee Box Jump over@60/50cm

Rest 5-10 mins

EMOM 18':
a) Assult bike or Row
b) Double Under
c) Rest