Tues – 05/21/2013

Check out the highlights from last Friday:

Reminder, Next Monday is Memorial Day Murph at 10AM – There will NOT be any normal classes that day. It is FREE to attend (BYOB). We have a online sign up sheet for the after party supplies and BBQ stuff. Check it out here. Tonight (Monday night) is the last day to get a MDM Shirt.

Chad Vaughn’s CrossFit Journal Article about the basic requirements for lifting well.


Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
HR Push-Ups for Max Reps

Rest exactly 4 minutes, and then . . .

4 min AMRAP:
10 Box Jumps 24″/20″
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

4 min AMRAP:
5 Burpees
5 Thrusters 95/65 lbs

Rest exactly 4 minutes, and then . . .

4 min AMRAP:
30 Double-Unders
10 Toes to Bar

Record separate scores (rep count) for each 4 min section.

Competition WOD


Every min on the min for 7 min:
Snatch Balance with 10 second hold in absolutely perfect rock bottom position
Heavy but Perfect

Every 30 seconds for 3 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Group WOD – See above

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