CrossFit Amundson

Monday

Our good friend John Brookfield will be in Costa Mesa teaching a Battling Ropes Certification on 16 October 2010. John is a legend in the strength and conditioning world and is rightly considered a master of hand strength. This is a wonderful opportunity to develop new training methods to enhance your CrossFit performance.

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WOD

Complete one full evolution of Tabata Squats. Rest exactly 10 seconds and then perform as many pull-ups as possible in four minutes. Lowest Tabata Squat interval multiplied by total number of pull-ups will determine your score. Rest four minutes and repeat at either a full evolution of half.

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REMINDER

CrossFit Amundson is closed today.  Enjoy your Labor Day Holiday and post times for the above WOD to comments.

Sunday

CrossFit Amundson Goal Setting Seminar – CrossFit CenCal, Stockton, CA

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REST DAY

Saturday

REST DAY

Friday

WOD

Complete 3 Rounds for time of:

10 Deadlifts (M: 225, W: 155)

50 Double Unders

Thursday

WOD

Complete for time:

21-15-9 Burpee-Box Jump

.50 – .37 – .25 Mile Bike

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REMINDER

CrossFit Amundson will be closed on Monday, September 6th for Labor Day.

Wednesday

WOD

Complete 15-12-9-6-3 for time of:

Sumo Deadlift High Pull

Push-Jerk

Tuesday

CrossFit Amundson Goal Setting Seminar – Krav Maga Worldwide, Los Angeles, CA

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WOD

Complete 3 rounds for time of:

400 Meter row

20 Push-ups

15 Kettle bell swings

1 Rope climb

Monday

Lungin' Gina!

AMRAP in 12 minutes of:

10 DB push presses

25 Meter lunges

200 Meter run

Sunday

REST DAY

Saturday

Have Fun Outside Today!

REST DAY