WOD

Complete 7 rounds for time of:
1 Rope climb (15 feet)
10 Wallballs (M: 20 lbs, W: 14 lbs)
15 Kettlebell swings (M: 24 kgs, W: 16 kgs)
20 Double-unders (NO Attempts)

CF Main Site

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WOD

5-3-1 Wendler Shoulder Press

If you are on week #1:  Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%.  Set #3 is 5 reps (or more) @ 85%.
If you are on week #2:  Set #1 is 3 reps @ 70% of your “working” one rep max.  Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3:  Set #1 is 5 reps at 75% of your “working” one rep max.  Set #2 is 3 reps at 85%.  Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”.  Set #1 is 5 reps at 40% of your “working” one rep max.  Set #2 is 5 reps at 50%.  Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Press. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 5 LBS TO YOUR WORKING 1RM PRESS.

THEN…..

5-3-1 Wendler Back Squat

If you are on week #1:  Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%.  Set #3 is 5 reps (or more) @ 85%.
If you are on week #2:  Set #1 is 3 reps @ 70% of your “working” one rep max.  Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3:  Set #1 is 5 reps at 75% of your “working” one rep max.  Set #2 is 3 reps at 85%.  Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”.  Set #1 is 5 reps at 40% of your “working” one rep max.  Set #2 is 5 reps at 50%.  Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10 LBS TO YOUR WORKING 1RM BACK SQUAT.

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WOD
Pre-Nutrition Challenge Workout
Complete AMRAP in 20 minutes of:
5 Pull-ups
10 Push-Ups
15 Squats

If you are participating in the Nutrition Challenge, you need to complete Cindy today.

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The CrossFit Open is literally open to everyone in the world.  Stay tuned this week for the first WOD.  CFA will complete the Open WOD each week, for the next five weeks, on Thursdays.

“Intros To The Open” – video [wmv] [mov] [HD mov]
Register for the Open here.
Courtesy of the CF Main Site

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REST DAY

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RELAY FOR LIFE

Only 34 days left!
Join the CrossFit Amundson team and help us reach our goal of $5,000. Throughout the day we will THROWDOWN and show the community what CrossFit is about while also supporting a great cause. The Throwdown will be structured with different levels of athletic ability and multiple workouts.  This will be a great community event for the gym!

Please sign up this week so we have an accurate participant count. We will be ordering special t-shirts/tanks for the event.

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COMMUNITY WOD
8:00 AM

OPEN GYM
For Current CFA Members
8:00-10:00 AM

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NUTRITION CHALLENGE
8 Week Challenge Starts February 20th

If you would like to participate in this challenge, please come to the below Nutrition Challenge briefing and have your body composition taken:

• Saturday, February 18th at 10:00 AM

PLEASE DO NOT WORK OUT DIRECTLY BEFORE HAVING YOUR BODY COMP TAKEN.

More info on the Challenge will be presented during the above briefing.

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WOD

Complete the following for time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (M: 24 kgs, W: 16 kgs)
60 Sit-ups
70 Burpees

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COMMUNITY WOD
Saturday, February 18th, 8:00 AM
Bring your friends and family to try CrossFit during our free Community WOD this coming Saturday.

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WOD

5-3-1 Wendler Back Squat

If you are on week #1:  Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%.  Set #3 is 5 reps (or more) @ 85%.
If you are on week #2:  Set #1 is 3 reps @ 70% of your “working” one rep max.  Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3:  Set #1 is 5 reps at 75% of your “working” one rep max.  Set #2 is 3 reps at 85%.  Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”.  Set #1 is 5 reps at 40% of your “working” one rep max.  Set #2 is 5 reps at 50%.  Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10 LBS TO YOUR WORKING 1RM BACK SQUAT.

THEN….

Complete for time:
1000 Meter Row
1000 Meter Run

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CROSSFIT OPEN
The first stage of the CrossFit Games begins next week with the CrossFit Open and everyone, the world around, is invited to participate.  For five weeks, one workout a week will be released on Wednesday and athletes  will submit scores by Sunday of the same week.  CrossFit Amundson will provide an official day on which athletes will complete each week’s Open WOD.  Athletes preforming their WODs at Level III are encouraged to submit their score online.  The experience of participating in this historical event is worthwhile.

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WOD

“Rahoi”

Complete as many rounds as possible in 12 minutes of:
12 Box Jump (24 inches)
6 Thruster (M: 95 lbs, W: 65 lbs)
6 Bar-facing burpees

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NUTRITION CHALLENGE
8 Week Challenge Starts February 20th

There will be two opportunities to have your body compositions taken and to be briefed on the Challenge and the Rules.  If you would like to participate, please come to one of these Nutrition Challenge briefings:

• Wednesday, February 15th at 7:00 PM (7:00 PM CrossFit class canceled)
• Saturday, February 18th at 10:00 AM

PLEASE DO NOT WORK OUT DIRECTLY BEFORE HAVING YOUR BODY COMP TAKEN.

More info on the Challenge will be presented during the above briefings.

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WOD

5-3-1 Wendler Shoulder Press

If you are on week #1:  Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%.  Set #3 is 5 reps (or more) @ 85%.
If you are on week #2:  Set #1 is 3 reps @ 70% of your “working” one rep max.  Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3:  Set #1 is 5 reps at 75% of your “working” one rep max.  Set #2 is 3 reps at 85%.  Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”.  Set #1 is 5 reps at 40% of your “working” one rep max.  Set #2 is 5 reps at 50%.  Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Press. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 5 LBS TO YOUR WORKING 1RM PRESS.

THEN…..

1 Rep Max Squat Clean

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COMMUNITY WOD
Saturday, February 18th, 8:00 AM
Bring your friends and family to try CrossFit during our free Community WOD this coming Saturday.

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CrossFit: New Exercise not so new – IV Press Article on CrossFit Amundson

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]]> http://crossfitamundson.com/archives/5931/feed 4 http://crossfitamundson.com/archives/5943 http://crossfitamundson.com/archives/5943#comments Mon, 13 Feb 2012 04:10:44 +0000 Mallee http://crossfitamundson.com/?p=5943 Monday

WOD

Complete the following for time:

100 Double unders

5 rounds of:
10 Chest to bar pull-ups
5 Power snatches (M: 135 lbs, W: 95 lbs)

End with 100 Double unders

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CFA NUTRITION CHALLENGE

Our next CFA Nutrition Challenge will start on Monday February 20th.  This Challenge will run for 8 weeks.  This is enough time to for those who are dedicated to see some amazing results.  We encourage you all to participate and strive towards your full potential as an athlete!   If you want to participate you need to get your body composition taken, complete the required WOD and keep a food log.

RULES

1. There will be two opportunities to have your body compositions taken and to be briefed on the Challenge and the Rules.  If you would like to participate, please come to one of these Nutrition Challenge briefings:

• Wednesday, February 15th at 7:00 PM
• Saturday, February 18th at 10:00 AM

2. Please bring your “buy-in” fee of $40 in either cash or check.  Your body composition will not be taken if the fee is not paid. This fee is to hold you accountable and you will have the opportunity to gain 100% and more back.

3. As a participant, you will be required to complete the WOD on Monday Feb 20th in any of the classes that day. The same WOD will be completed again during the last week of the challenge. You will be ranked and given points on your improvement.

4. You will also be required to keep a food log and will be given points based on the nutritional choices they make.