30 MARCH 2020

30 MARCH 2020

MONDAY 200330 Join us at 4:00PM today inside our “Zoom Classroom Gym” for a group workout! We will all have a chance to “see each other” and check in on everyones wellbeing. Evolution A: For Time, 21 Burpees 50 Double Unders (or 100 single jumps) 15 Burpees 35 Double...

Monday

30 MARCH 2020

Join us at 4:00PM today inside our “Zoom Classroom Gym” for a group workout! We will all have a chance to “see each other” and check in on everyones wellbeing.

Evolution A:

For Time,
21 Burpees
50 Double Unders (or 100 single jumps)
15 Burpees
35 Double Unders (or 70 single jumps)
9 Burpees
20 Double Unders (or 40 single jumps)

Rest as needed then,

Evolution B:

Run 1 Mile (this can be done at any point during the day.) 

28 MARCH 2020

28 MARCH 2020

SATURDAY & SUNDAY 200328 Be sure to visit today's post to watch a video message from Coach! Hello CrossFit Amundson family and friends! Rather than our traditional 10:00AM FREE Community Workout – today we encourage you to go outside into your community and...

28 MARCH 2020

Be sure to visit today’s post to watch a video message from Coach!

Hello CrossFit Amundson family and friends! Rather than our traditional 10:00AM FREE Community Workout – today we encourage you to go outside into your community and exercise! In other words, spend one hour outside, in the sun and in nature, moving your body. Here are some great ideas close to our Headquarters gym:

Run 5 laps around our “Big Loop”
Every Minute On the Minute (EMOM) for 7:00 add 1 x 10 meter sand sprints
7 laps up Depot Hill

This is one of Coach’s favorite outdoor sessions. Start at the crosswalk at the bottom of the hill – which also happens to be the official end point of the famous Wharf to Wharf face. Run up the hill to the next crosswalk which is approximately 200 meters away. Walk back to the start point and repeat for a total of 7 rounds. 
Walk or jog along East Cliff drive

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27 MARCH 2020

27 MARCH 2020

FRIDAY 200327 Join us at 4:00PM today inside our “Zoom Classroom Gym” for a group workout! We will all have a chance to “see each other” and check in on everyones wellbeing. "Annie" 50,40,30,20,10 repetitions of Double Under and Sit-up Note: Coach will be leading this...

27 MARCH 2020

Join us at 4:00PM today inside our “Zoom Classroom Gym” for a group workout! We will all have a chance to “see each other” and check in on everyones wellbeing. 

“Annie”

50,40,30,20,10 repetitions of Double Under and Sit-up

Note: Coach will be leading this workout today at 4:00PM on Zoom and will discuss Jump Rope modifications and Sit-up variations. This is a great session! 

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26 MARCH 2020

26 MARCH 2020

THURSDAY 200326 Join us at 4:00PM today inside our “Zoom Classroom Gym” for a group workout! We will all have a chance to “see each other” and check in on everyones wellbeing. On an 8:00 running clock, Tabata Squat (8 rounds of 20 seconds "on" and 10 seconds "off")...

26 MARCH 2020

Join us at 4:00PM today inside our “Zoom Classroom Gym” for a group workout! We will all have a chance to “see each other” and check in on everyones wellbeing.

On an 8:00 running clock,

Tabata Squat (8 rounds of 20 seconds “on” and 10 seconds “off”)
Rest exactly 10 seconds then,
Handstand Push-ups, As Many Repetitions As Possible in 4:00 

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25 MARCH 2020

Join us at 4:00PM today inside our “Zoom Classroom Gym” for a group workout! We will all have a chance to “see each other” and check in on everyones wellbeing.

On a 3:00 running clock,
Run 400 Meters (or another metabolic activity for 1:30)
Burpees, As Many Repetitions As Possible (score)

Rest 2:00 and repeat for a total of 4 rounds. 

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25 MARCH 2020

25 MARCH 2020

WEDNESDAY 200325 Join us at 4:00PM today inside our “Zoom Classroom Gym” for a group workout! We will all have a chance to “see each other” and check in on everyones wellbeing. On a 3:00 running clock, Run 400 Meters (or another metabolic activity for 1:30) Burpees,...

24 MARCH 2020

24 MARCH 2020

TUESDAY 200324 Join us at 4:00PM today inside our "Zoom Classroom Gym" for a group workout! We will all have a chance to "see each other" and check in on everyones wellbeing. Then, come back to class at 6:30PM for Yoga! Evolution A: On a 4:00 clock, Hold a Handstand...

24 MARCH 2020

Join us at 4:00PM today inside our “Zoom Classroom Gym” for a group workout! We will all have a chance to “see each other” and check in on everyones wellbeing. Then, come back to class at 6:30PM for Yoga! 

Evolution A:

On a 4:00 clock,
Hold a Handstand As Long As Possible

Rest 2:00 then,

Evolution B:

Tabata Mash-up of Flutter Kicks and Push-up Plank Hold (8 rounds each)

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