Gettin’ real.


Three rounds, 9-7- and 5 reps, for time of:


135 pound Squat snatch

Post times to comments.



Amanda Miller, 2009 Crossfit Games.

For those of you abiding by the competition, here are your rules:

The ring height will be adjusted so that the bottom of the ring is one fist higher than the tops of their fingers when standing with one arm extended. Athletes will begin standing under the rings. At Go, they will jump to the rings and perform the workout as described. Their result is the time to complete the entire workout. There is a 15min cap. If an athlete cannot finish in the time cap, their result is the time cap plus a one second penalty for each rep not completed. If the athlete is not able to complete a single muscle-up or a single snatch, they receive a DNF and are eliminated from the competition.

Muscle-up: This is a standard ring muscle-up.

The arms must be fully extended at the bottom with the hands turned out. A false grip is recommended but not required. The athlete must be pressed out completely (arms straight) at the top. Kipping the muscle-up is permitted. Gymnastics swings where momentum is carried from the top of the movement are not permitted.

Squat snatch: The athlete must move the barbell from the ground to locked out in the bottom of the squat (the overhead squat position) in a single continuous movement. The barbell can be pressed out and the bar can be ridden down as long as there is no obvious segmenting of the movement.

In other words. A power snatch followed by an overhead squat is not permitted if the judge can clearly distinguish between the two movements. From the bottom of the squat position, the athlete must stand and finish standing with the hips and knees and arms fully extended with the barbell over the heels. Dropping the barbell is permitted. Any grip width is permitted.

Monday we will be celebrating the holiday by doing “MURPH”!  Come in and earn your beer and bbq!!


1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

*If you have a 20lb weight vest or body armor, wear it!

You may partition the reps as needed, for example 20 rounds of 5 pull-ups, 10 push-ups, 15 squats, etc.

There will plenty of scaling options available!  Depending on how many people show up at 9am, we may run heats every 15 minutes so get there early, warm up quick and we’ll get this dance party started! I will be there at 8:45 and plan on getting the first wave out the door by 9:15!  Hit up comments if you plan on coming!

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