WORKOUT OF THE DAY

Back Squats 5-5-5-5-5

Weighted Pull-Ups 1-1-1-1-1

then,

4 min to complete 500m row and amap Double-Unders

Your score equals the 500m time to the tenth minus your Double-Unders completed, the lower the score the better.  Negative scores are possible.

WORKOUT OF THE DAY

“Amanda”

For time

9-7-5

Muscle-ups
Snatches, 135/95lbs

The snatches are squat snatches starting from the ground.  To be prescribed the snatch must flow in to the squat.  Power snatches with a squat will not be prescribed.

The workout “Amanda” was the first of the 2010 CrossFit Games.  It was dedicated to Amanda Miller, a 2009 CrossFit Games athlete  who died April 2010 after “melanoma spread to her lymph nodes and beyond”.  The first video is the tribute video for Amanda Miller.  The next two videos are of “Amanda” the workout at the 2010 CrossFit Games.  The second and third videos were filmed by us.

COUNTDOWN TO MEMORIAL DAY MURPH

Just over a week until Murph! You still have time to get your t-shirt in time for Memorial Day. Go to the link to make your $35 donation. Tell all of your family and friends about it too. Let’s all pay tribute to one of our heroes.

www.MDMFundraiser.Com

WE’LL BE CELEBRATING WITH A POTLUCK

If you’ll be joining us for Memorial Day Murph, just like the past couple of years we plan on hanging out for the rest of the morning after completing the workout. It’d be great if everyone chipped in for the potluck. Let us know what you can bring to share with everyone. Any and all food and beverage items, adult or otherwise, will be appreciated. We’ll put a sign-up sheet on the bulletin board above the cubbies.

WORKOUT OF THE DAY

For time

21-15-9 of

Kettlebell Swings, 70/53lbs
Handstand Push-Ups
Burpees

WORKOUT OF THE DAY

For time

1600m Run
3 minute Rest
1200m Run
2 minute Rest
800 m Run
1 minute Rest
400m Run

then,

Work on your slackline skills.

We last did this workout January 7, 2013.

In the first video 800m World record holder David Rudisha wins the 800m. Pay attention to his running technique. Notice his heel recovery (how high his foot comes off the ground), like a well inflated tire a high heel recovery is part of an efficient stride.

Sprinting is fun!  If you’re not that fast next time you’re in a major airport try running on one of the people movers.  You’ll like it!

The 400m hurdles is one of the most rewarding races to do when you do it right.

WORKOUT OF THE DAY

Mini-WODs

5 min Max Reps Double-Unders

then,

For time

100m Yoke Shuttle, 275/175lbs (Empty Yoke = 175lbs)

then,

5 min AMRAP

1 Rope Climb
5 Hang Power Cleans, 135/95lbs

then,

5 min AMRAP

10 Walking Lunges
10 Sit-Ups

Rest as needed between mini-WODs.