Sunday was the final day of the 2014 CrossFit Games and when the dust settled Camille Leblanc-Bazinet was atop the Individual Women’s Leaderboard, Rich Froning found himself atop the Individual Men’s leaderboard for an unprecedented fourth consecutive title, and CrossFit Invictus took the top spot in the Team competition.

In years past, Sunday was all but wrapped up for Rich Froning as he averaged an 80+ point lead going into the final day of competition, but this year he was only ahead of the pack by 5 points. It was anyone’s race, but Rich found another gear as is his reputation and took first place in the three remaining workouts to secure his first place finish. Second place finisher Matt Fraser took the CrossFit world by surprise as this was his first year at the CrossFit Games. Well done Matt! Third place went to Jason Khalipa who is a household name by now in the CrossFit community. It was good to see him make the podium after a tough performance in the Muscle-up Biathlon event.

Camille had a demanding lead going into the final day but Kara Webb was within striking distance until in she appeared to injure herself in the “Midline March” workout today and had to withdraw from the final two workouts. We were all sorry to see Kara has to step out but it opened up the door for Annie Thordoitter and Julie Foucher who ended up taking second and third respectively. El Segundo’s own Valorie Voboril found herself in fifth place and while she didn’t make the podium this year, we’re all so proud of her effort, her performance, and her sportsmanship.

CrossFit Invictus (San Diego, CA) seized the day taking first place in the Team competition. Behind them was CrossFit Conjugate (Cincinnati, OH) in second and CrossFit Marysville (Marysville, WA) taking third.

Curious to see more on the top Masters athletes, or to find out how your favorite CrossFit athlete or affiliate ended up? Just go to the CrossFit Games Leaderboard to see all the final results. Today begins the “off-season” for many competitive CrossFit athletes, but many Intrepids are preparing for the 2014 Summer Shakedown Team Competition coming up the week after Labor Day. Also, check out Coach Jake’s post from Saturday on upcoming events if you’re interested in competing or watching.

WOD 7.28.14

Bench Press 3×5

1 Rope Climb (15′)
8 Burpees

Rest 1 min

8 Wallball Shots (20/14)
2 Muscle-Ups (sub ring dips)



Since their inception in 2007, the CrossFit Games have stood alone, testing athletes around the world in various exercises that demand the utmost functional strength. Or as the Games call it, finding the “Fittest on Earth.”

Whether it’s ocean swims, sandbag carries, relay runs, deadlifts or more, the 2014 iteration of the event is sure to weed out the pretenders who have made it to this weekend’s three-day finale while once again furthering the sport’s reach around the globe.

The bevy of functional movements serves a purpose, as the Games’ official website explains:

Functional movements move large loads, long distances, quickly. These movements also form the basis of our exercise program. Make no mistake—the CrossFit Games are designed to test, not train fitness. The goal is to find the fittest athletes, not to produce an easily replicable workout program.

With that in mind, let’s take a look at the complete schedule and other pertinent info surrounding the event.

The Three-Stage Journey


This weekend’s event is by no means a standalone act.

Athletes around the globe have been working toward this moment since Jan. 15—the official beginning of the season—when a worldwide, five-week competition was held. Any and all comers were accepted, although the spots to move on to the next stage were limited.

Best of all? Participants don’t know which event they will compete in until they arrive.


Stage 2, otherwise known as regionals, was a three-day event in the 17 regions to further reduce the field to get to this point. It’s still a remarkable crop of athletes for the finale in Carson, California.

There, the field will be reduced until the 50 fittest men and 50 fittest women remain, utilizing a scoring system that the website says is “a relative scoring system. That is, athletes are rewarded according to their placing in each event relative to their peers—not according to their absolute performance on that event.”

In other words, the randomness of the events and how athletes are ranked truly unearths the best among those in attendance.

Top Athletes

Donna Dowd

One of the more recognizable names in Carson this weekend will be Donna Dowd, the No. 18 overall ranked athlete in the world in her specific age group, per WDNH in Dothan, Alabama.

The St. Joseph’s College graduate is an accomplished runner and acts as CrossFit Embrace’s senior fundamentals instructor after coming across the sport back in 2010. Since, she has gained Level-1 certification and was an early standout as the No. 29 ranked athlete in the 2012 CrossFit Games Open qualifications.

It seems as if success of the highest order has been a long time coming for Dowd in her recently discovered passion, so keep a watchful eye on her placements as the weekend progresses.

Jenn Jones

A three-time CrossFit Games participant, Jenn Jones is on the hunt to “first and foremost have fun and not be stressed and hopefully end up on the podium,” per Courtney Stefancyk of the Houston Chronicle.

Anyone who has seen her work the past few seasons can confirm that a podium trim seems to be in the cards.

A nurse by trade, 29-year-old Jones has had plenty of success in the past. She has come in first place at her regional event for the past three years in a row, but that’s just the beginning of her recent accolades.

In 2012, she wound up No. 28 overall on the women’s side at the national spectacle and followed that up with a sixth-place finish the year after.

The former gymnast at Western Michigan University has only been aware of the sport for four years but seems destined to have another top-flight performance in Carson.

Bjorgvin Karl Gudmundsson

One of Europe’s top qualifiers has become something of a prophet, as captured by Facundo Etchecolatz of

“‘One day, I’ll be going to the Games,’ Bjorgvin Karl Gudmundsson told his brother in early 2012, only a few weeks after his first workout at a CrossFit affiliate in Iceland.”

Gudmundsson was dominant in the Europe Regional, finishing in the top five in four of the random events.

As a sampler of his talents, understand that he snatched 255 pounds and walked 265 feet—on his hands.

For Gudmundsson, the accomplishment of being invited to Carson is a highlight, to say the least:

“Pull-ups and overhead squats are my jam,” he said, per Etchecolatz. “I came out of the pull-ups first and ended taking up second place in this event. There it was: a Games ticket in my hands and the best moment of my life.”

Gudmundsson has a serious shot at quickly obtaining another crowning achievement. He says his routine has not changed much, and he’s only been giving it a go for a few years, which means he has the natural talent to place in the top 50.


The CrossFit event of the year ended last night with Camille Leblanc Bazinet and Rich Froning winning the title of the fittest woman and man on Earth. First time for Camille, 4th in a row for Rich.

Camille gets the crown

Julie Foucher and Annie Thorisdottir had been considered as crowd favourites to win the fittest crown in 2014. On the other hand Camille dominated this year`s Regionals, but due to past Games setbacks, especially in workouts with prolong conditioning elements, wasn`t chosen as one of the potential fittest Games competitors.

This year Camille struck right at the beginning with finishing 6th in the Beach event, conquering on the workout with the ocean swim, kettlebell thrusters and burpees. That clearly was a sign, she`s ready. Although Kara Webb and Annie Thorisdottir put some pressure on her throughout the competition, she kept her focus and managed to win with a 40 points advantage over Annie. As Kara Webb withdrawn due to injury, Julie Foucher took 3rd.

2014 fittest women:
1. Camille Leblanc-Bazinet
2. Annie Thorisdottir
3. Julie Foucher

Kristin Holte and Bjork Odinsdottir made their debut, proving they both currently belong in the top 20 Crossfit athletes worldwide. Kristin won Tripple 3 and finished 16th overall, while Bjork had four top 10 finishes and end up on 19th place.

Can Rich be stopped?

Every year men`s category seems like a battle for 2nd as Rich simply dominates the workouts, letting his fellow competitors know he`s almost invincible. Almost. Not everything went smooth this past weekend. He needed to push harder this time as other men showed they want to chase him down and took over his golden throne. Running still seems to be an issue for Rich, but having 13 events spread over the four days, gave him enough space to make advantage over other athletes.

He certainly proved once again, that when it comes to pressure and mental capacity, he is the toughest Crossfitter out there. Mathew Fraser made a name for himself by finishing 2nd and Jason Khalipa took 3rd. Worth mentioning is a rookie Noah Ohlsen who gave the veterans a run for their money up until the last events on Sunday and is considered to be one of the young guns to watch out on for next year`s 2015 Games.

For the fourth year in a row, one question remains: who can beat Rich Froning?

2014 fittest men:
1. Rich Froning
2. Mathew Fraser
3. Jason Khalipa

All three European men were rookies at the Games. They put on a solid performance and finished their debut on: Lukas Högberg was 23rd, Björgvin Karl Guðmundsson 26th and Jonne Koski end up on 32nd place.

Fittest teams

CrossFit Invictus became the fittest team on this planet, beating CrossFit Conjugate and CrossFit Marysville. European temas placed on: Team Tegen 14th, CrossFit Falun 29th and Crossfit Sport on 34th spot.

Fittest European master athletes

After separate and additional online qualifiers, six European master athletes competed at this year`s Reebok CrossFit Games. Top places were set by Karl Dyall, finishing 3rd in 45-49 category and by Jessica clevenik with a 4th spot in 45-49 division as well.

First time in three years, Europe doesn`t have the fittest crown as Sam Briggs had to pass it on to Camille, but we definitely have the biggest story of this year`s Games: the return of Annie Thorisdottir up on to the silver podium after suffering a severe back injury in 2012 that forced her wondering if she`ll ever be able to do Crossfit again.

What was the most memorable moment at this year`s Games for you?

Photo credits: CrossFit Inc.

The CrossFit Regionals begin in just a few days. (North Central, South East, Canada West, Latin America), and the individual athletes competing this weekend will have had a little over a week to prepare for the events, which were released last week:

Image from

As always, Dave Castro and the Games staff have come up with a nice range of events that are sure to excite the fans and push athletes to their limits. If you have any doubts about that, you need only look at Event 4 on Saturday, a workout that Sean Woodland described as being devised by Dave Castro and the Devil. Now, all of these workouts were clearly intended to test an athlete in multiple areas and try to catch them out—as seems to be the case with the strict handstand pushups. You may all have your own opinions on each of these workouts, but taking the events as a whole, there were two elements in particular that stood out:

1-Emphasis on bodyweight movements and gymnastics
There has been a lot of question as to how the future CrossFit athlete is going to stand out from the field, given that so many competitors are becoming highly efficient and incredibly strong in their Olympic lifts and other areas. This is a question that was posed in the recent documentary produced by CrossFit, The Test of Fitness. Well, I’m going to attempt to answer this question with another question: Will high-skill gymnastic and bodyweight movements be the deciding factor in separating the great from the good?

Obviously, CrossFit is designed to test an individual across a broad spectrum of various physical and mental challenges, so it’s fair to say that being highly skilled in one area doesn’t mean someone will be an elite competitor, or even do well in the Open. That being said, we are starting to see a lot of emphasis on bodyweight movements in CrossFit competitions. Last year at the Games we saw weighted pistols for the first time, legless rope climbs, bar muscle-ups as well as a handstand walk in Cinco 1. In my opinion, the majority of the events at Regionals aim to “trim the fat” by testing the skills of competitors in similar movements. Yes, a Regional athlete should be competent in all of these movements, but to make it to the Games you need to be highly advanced in each.

Take events 4 and 5 for example. In event 4, athletes have to perform strict handstand pushups alongside front squats and burpees. The combination of these three exercises, coupled with the relatively high workload, will ensure that a number of athletes will struggle mightily with the handstand pushups, as they will be unable to utilize a kip for assistance. As Rory McKernan mentioned in the update show, athletes who have been ‘training a year behind’ may not have expected to see strict handstand pushups in this years Regionals. Indeed, past Regionals (including those in 2013) have featured handstand pushups where kipping was allowed. Now however athletes are being asked to do more and demonstrate greater strength and muscular endurance with their own bodyweight—not to mention eliminating a crucial skill component of this movement.

This is a theme that carries over to event 5, as athletes will be expected to perform rope climbs without the use of their legs. Now, such a movement has been seen before, as was the case in the 2013 Games with the aptly titled event, ‘Legless’. A lot of athletes struggled to ascend the rope repeatedly without using their legs to grip the rope, though some managed to incorporate a swinging kip that generated momentum as they worked their way upwards. Needless to say, once a CrossFit Games athlete finds a movement they struggle in, they devote a great amount of attention to it to ensure that they are successful if they cross paths with it again. Therefore event 5 tests an athlete’s adaptability, body strength and skill work—albeit in a different format to the technique that is normally used to climb a rope efficiently.

The other events at Regionals feature standard movements such as muscle-ups, pistols and handstand walks. However I believe that the combination of all of these advanced bodyweight and gymnastic movements is a clear indication that Dave Castro has found an area of fitness that is highly effective in separating the elite athletes from the pack.

2-Lack of heavy lifts
With an apparent greater focus on bodyweight strength movements, it may not be all that surprising to see that the heavy lifts are less predominant than in years past. If you look at all the events, only events 1 and 7 include ‘heavy lifts’. A case could be made for the front squats in event 4, though I feel that this is more of a test of muscular endurance as the weight is relatively light for the athletes (195/125 lb.). When compared with the events in the 2013 Regionals (events below), 2014 is clearly a ‘lighter’ year.

Image from

Four events at the 2013 Regionals included heavy lifts, designed to test an athlete’s strength as well as their muscular endurance. Now, strength and muscular endurance will always be a cornerstone of CrossFit and a serious athlete should be highly advanced in these areas. We will likely see a number of the workouts at the Games include a repeated lift with an ungodly weight. With that being said, I can’t help but notice that strength-based lifts are far more rare in this year’s Regionals.

I have continually emphasized the growing inclination towards high-skill gymnastic and bodyweight movements within CrossFit, and I believe that with the workouts we will see athletes perform over the next month, the trend is set to continue. Granted, these are movements that should be in any serious competitor’s repertoire, so perhaps it won’t be long before these elements get even harder. Will we see strict muscle-ups in the near future? Handstand push-ups and walks with a weighted vest?

What do you think the future holds for the CrossFit Games hopeful?

2014 CrossFit Games Masters Workouts Released!

Amanda Allen on the podium at the 2013 Reebok CrossFit Games

CrossFit HQ have just announced the final workout for the 2014 Reebok CrossFit Games Masters events, albeit minus the final event.

The Masters competition commences this Tuesday the 22nd of July through till Thursday the 24th. Here is how the the three day eight events of competition breaks down:

Tuesday, 22nd July, 2014


Points Available: 100 points
Tuesday Morning

1-rep deadlift every 30 seconds with progressively heavier barbells.


Points Available: 100 points
Time Cap: 2 minutes
Tuesday mid-day

Men 40-49 and Women 40-49:
Max distance handstand walk in 1 attempt

Men 50-59 and Women 50-59:
Max distance handstand walk in 2 attempts

Men 60+ and Women 60+:
Max distance overhead walking lunge (50 / 30 lb. ball)


Points Available: 100 points
Time Cap: 2 minutes
Tuesday mid-day

For time:
100-yard sled drag

Event 4: RUN ROPE

Points Available: 100 points
Time Cap: 16 minutes
Tuesday afternoon

Men 40-49 and Women 40-49:
5 rounds for time of:
Run 400 meters
2 legless rope climb

Men 50-59 and Women 50-59:
5 rounds for time of:
Run 400 meters
2 rope climb

Men 60+ and Women 60+:
5 rounds for time of:
Run 400 meters
1 rope climb

Wednesday, July 23rd

Event 5: 2007

Points Available: 100 points
Time Cap: 16 minutes
Wednesday morning

Men 40-49 and Women 40-49:
For time:
Row 1,000 meters
then, 5 rounds of:
25 pull-ups
7 push jerks (135 / 85 lb.)

Men 50-59 and Women 50-59:
For time:
Row 1,000 meters
then, 5 rounds of:
20 pull-ups
7 push jerks (125 / 75 lb.)

Men 60+ and Women 60+:
For time:
Row 1,000 meters
then, 5 rounds of:
15 pull-ups
7 push jerks (115 / 65 lb.)


Points Available: 100 points
Time Cap: 11 minutes
Wednesday afternoon

21-15-9 reps for time of:
Medicine-ball cleans (over the shoulder)

Men 40-49: 80-lb. ball
Women 40-49: 50-lb. ball
Men 50-59: 70-lb. ball
Women 50-59: 40-lb. ball
Men 60+: 50-lb. ball
Women 60+: 30-lb. ball

Thursday, July 24th


Points Available: 100 points
Time Cap: 21 minutes
Thursday morning

Event 8 Final:


CrossFit Rockwall

The CrossFit Games Open is the first stage of competition for the CrossFit Games (what you’ve seen on ESPN). It’s the largest fitness event in the world, and is fun to be a part of, regardless of your fitness level. The top athletes and teams from the Open will be invited to Regionals where they will compete for spots to the CrossFit Games.

Frequently Asked Questions

Workout 14.3

Complete as many reps as possible in 8 minutes of:
10 Deadlifts
15 Box Jumps
15 Deadlifts
15 Box Jumps
20 Deadlifts
15 Box Jumps
25 Deadlifts
15 Box Jumps
30 Deadlifts
15 Box Jumps
35 Deadlifts
15 Box Jumps

Box Heights:
Rx Men: 24″ Box
Rx Women: 20″ Box
Scaled Men: 20″ Box
Scaled Women: 16″ Box

Deadlift Weights:
Rx Men: 61, 84, 102, 125, 143, 166 kg
Rx Women: 45, 61, 70, 84, 93, 102 kg
Scaled Men: 45, 61, 70, 84, 93, 102 kg
Scaled Women: 30, 35, 40, 45, 50, 55 kg

Workout details & standards

Heat Times

Download 14.3 Heats


Download 2014 Open Scores – Week 3


Workout 14.2

Every 3 minutes for as long as possible complete:

RX’D (M/W)
From 0:00-3:00
2 rounds of:
10 Overhead Squats, 43 / 30 kg
10 Chest-to-bar Pull-ups
From 3:00-6:00
2 rounds of:
12 Overhead Squats, 43 / 30 kg
12 Chest-to-bar Pull-ups
From 6:00-9:00
2 rounds of:
14 Overhead Squats, 43 / 30 kg
14 Chest-to-bar Pull-ups

Etc., following same pattern until you fail to complete both rounds
Overhead Squat weight: 30 / 20 kg
Regular Pull-ups* *Scaled athletes are welcome to use a band on the pull-ups. Rankings will be based on what color band you use. I.e., those who do not use a band will be ranked above those who do.

Workout details & standards

Heat Times

Since the duration of the workout may vary from heat to heat, please be ready for your heat 10 minutes before it starts in case we are running early!

Workout 14.1

AMRAP in 10 minutes of:
30 Double-unders
15 Power Snatch, 35 kg
AMRAP in 10 minutes of:
30 Double-unders
15 Power Snatch, 25 kg
AMRAP in 10 minutes of:
15 Double-unders
15 Power Snatch, 30 / 20 kg

Workout details & standards

Heat Times

14.1 Heats:


Where will the workouts be held? At CrossFit Rockwall

When will the workouts be held? We will run the Open workouts from 6 to 8pm each Friday night. Heat times will be announced the Thursday prior:
Feb 28
March 7
March 14
March 21
March 28

Should I do “Rx”?
Look at last year’s workouts and see what you think. The Open workouts are typically less demanding than the “Rx” workouts we post on our blog, so even if you aren’t typically an “Rx” athlete, you may be able to complete the Open workouts unscaled. The more athletes from CrossFit Rockwall that sign up for the “Rx” Open, the stronger our team will be! So, if you think you might be able to hang, we encourage you to sign up for the unscaled division!

I cannot attend one of the weekends. What can I do?
For scaled participants, your ranking will be based on your top 4 workouts. So, if you have to miss one, you will not be penalized. If you are competing in the worldwide Open, you will need to arrange with a judge to make-up the workout. However, availability to make-up missed workouts will be very limited. Please do your best to arrange to complete the workout on Friday evening. Please e-mail Mary if you know you will miss any of the Friday evening events. We will create the heats each week after the workout is announced, and it is imperative to know if you will not be there.

What are the workouts?
Each week, the workout will be announced on Thursday evening on the . Once they are released, we will create the scaled version and post all workouts right here. This will likely happen on Friday morning. You can check our Facebook page for updates too!

How should I prepare?
You have been preparing all year! Just do our regular CrossFit programming! The week of each workout, we recommend sticking to your regular schedule Monday-Wednesday. Just be careful not to do any movements or weights that may make you very sore as it gets closer to the end of the week. If you usually work out on Thursday, take a half-intensity or a light day.

When do I need to be at CrossFit for my WOD?
We will post heat times for each workout on Friday morning. Check the event page for the time you will go. Please get to the box in time to warm-up and be ready to work out at your heat time. If you have a specific need (i.e. going in the first heat or the last heat), please e-mail Mary no later than Wednesday the week of your request.

What should I bring to the workouts?

  • Bring your regular workout gear – whatever you prefer to wear, a jump rope if you have one/need one, etc.
  • Bring shoes that you do your usual WODs in, as well as lifting shoes if you have them. You can also decide what shoes to bring once you see the workouts each week.

Competition Tip: Don’t change anything on game day! Stick with your standard breakfast, do your regular warm-up, and stay in your routine as much as possible. The day of a competition is not a good time to try out anything new!

Crossfit games 2014 workouts

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