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.
WOD
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
Strength
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%
Conditioning
Group WOD – See above