Back to Work!

CrossFit Oakdale had over 30 athletes tackle “Murph” on Memorial Day.  It was a great way to honor those that have made the ultimate sacrifice – by working hard and working together.
We’ve seen people’s strength and fitness continue to reach levels many of you never would have anticipated – we’ve seen PR lifts consistently, thumb and Murph showed how capable you’ve become.  We saw a handful of sub 35 mintue times, price a bunch of sub 40 minute times and way more under 50 minutes.  This is a legit test  of fitness, for sale and you guys crushed it.
On Wednesday, we’ll follow up one of the longest CrossFit WODs with one of the shortest, Isabel.  Isabel is 30 snatches for time at 135/95.  The strategy for Isabel is similar to Grace, except you may have to cut to singles a little sooner than Grace.
I’ll have a rundown of the CrossFit Games NorCal Regionals in the coming days.

 
Post Murph at CFO
Workout of the Day
Strength/Skill
2 Hang Cleans plus 1 Jerk
Take 10 minutes to build to a heavy lift (approximately 65% OF 1RM)
Perform 2 Hang Clean and 1 Jerk OTM for 7 minutes
Metcon
50-40-30-20-10
Kettlebell Swings 53/35
Abmat Situps
15 minute cap