Wednesday, February 25th


The 2014 CrossFit Games: Each year, CrossFit Media puts out a behind-the-scenes look at the CrossFit Games, often following a handful of athletes leading up to the Games and throughout the weekend. It’s an incredible insight into what these athletes sacrifice to earn a spot to compete in Carson, and what it takes to be a CrossFit Games competitor. The documentary is long, but we highly recommend you all watch it. 

Performance is in red, Competition is in blue.

Strength: 3 Sets of:
A1) Kettlebell Front Rack Bulgarian Split Squat x 6-8 reps each leg – rest 20 seconds
A2) Close-grip bench x 8-10 reps – rest 20 seconds
A3) Bent Over Barbell Rows × 8-10 reps – rest 2 minutes
(Perform this as a superset. Complete A1,A2 and A3 then repeat)

WOD: For Time:
5oo meter Row
10 Burpees
20 Knees To Elbows
30 Shoulder To Overhead (95/65)
40 Russian Swings (Nose Level) 24/16 kg
50 Double Unders

A) Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 American Swings (Vertical Bell)  (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .

B) Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead 95/65, 115/75 
40 American Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .

C) Complete for time: 10 minute time cap
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead 95/65, 115/75 
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531