Sunday
Looking strong Brian!
REST DAY
CrossFit Amundson is ordering WOD Books customized with the CF Amundson logo on the front. They will cost around $16 each depending on how many the gym orders and they have enough pages for 6 months of tracking your workouts and much more. There are a few at the gym if you want to take a look next time you are in.
What material or content would you include in a WOD book. Post to comments for inclusion in an upcoming custom made CF Amundson WOD book.
Saturday
Kevin at the box jump station during Friday's WOD.
WOD (to do at home)
“Funnel Cake Workout”
800 meter run followed directly by 3 rounds of:
50 Squats
40 Lunges (count one on right two on left, etc)
30 Sit-ups
20 Push-ups
CROSSFIT AMUNDSON EVENT
We would like to put a team together to participate in the April 17-18th Brawley Relay For Life. The Relay For Life is a 24 hour walk/run event that raises money for cancer and is put on by the American Cancer Society. Our goal is to get as many people together as possible to walk or run an hour or two each. CrossFit Amundson will donate the initial registration fee for the team and coordinate the event.
Before we sign up, we want to know how many people are interested in coming out and supporting this great cause with us. Please comment here and let us know if you would like to be apart of the CrossFit Amundson Relay For Life Team!
Wednesday
Back to the basics.
WOD
Complete 4 rounds for time of:
400 Meter run
50 squats
Tuesday
Abe and The Beast being pushed by JC!
WOD
Complete the following for time:
30 Squat Cleans
30 Pull-ups
400 Meter run
25 Squat Cleans
25 Pull-ups
400 Meter run
20 Squat Cleans
20 Pull-ups
400 Meter run
Monday
3-2-1-Go for the Rowers.
WOD
1/2 Tabata Fight Gone Bad
Row (Calories)
Wall Ball (M: 20 lbs, W: 14 lbs)
Sumo Deadlift High-Pull (M: 75 lbs, W: 55 lbs)
Box Jump
Push Press (M: 75 lbs, W: 55 lbs)
Complete a half Tabata at each exercise before rotating as quickly as possible to the next one. A half Tabata is 4 rounds of 20 seconds of work followed by 10 seconds of rest. Your score per exercise is your lowest count at that station.
Sunday
Can you tell who this is?
REST DAY
Enjoy the prefect weather while it lasts. Not too hot and not too cold!
Saturday
Birthday Girl.
REST DAY
Happy Birthday Christiene!
