Covid Operational Plan

As a community of athletes we are navigating a season of life that is challenging and rapidly evolving. We know that the coronavirus has been scary and stressful for everyone. At CrossFit Amundson the safety of our athletes is our top priority. We are taking all the precautions we can to ensure our facility and classes are safe. Our goal is to go above and beyond the safety recommendations provided by our State and Federal officials. We also believe there has never been a more important time for health in your mind, body and spirit. For those reasons we want to get back to working out as soon as we can. 

Click Here to Read Our COVID OPERATIONAL PLAN

Covid Operational Plan

At CrossFit Amundson the safety of our athletes is our top priority. We are taking all the precautions we can to ensure our facility and classes are safe. Our goal is to go above and beyond the safety recommendations provided by our State and Federal officials. 

Click Here to Read Our COVID OPERATIONAL PLAN
19 OCTOBER 2020

19 OCTOBER 2020

MONDAY 201019 Three Founds for Time, Run 400 meters Thruster, 25 repetitions (45lb. / 35lb. barbell) 15 Pull-ups Rest as needed then, Grinder Drill, Long Jump 100 feet in the fewest number of jumps possible Note: Bring your A-game today (and this entire week) because...

Monday

19 OCTOBER 2020

Three Founds for Time,

Run 400 meters
Thruster, 25 repetitions (45lb. / 35lb. barbell)
15 Pull-ups 

Rest as needed then,

Grinder Drill,

Long Jump 100 feet in the fewest number of jumps possible 

17 OCTOBER 2020

17 OCTOBER 2020

SATURDAY & SUNDAY 201017 We hope you can join us on Saturday at 10:00AM for our FREE community workout. Mike has been crushing it! ______________

16 OCTOBER 2020

16 OCTOBER 2020

FRIDAY 201016 Complete Three Individually Timed "Sprint Rounds" Concept2 Row, 400 meters Shoulder to Overhead, 9 repetitions (135lb. / 85lb.) 12 Chest to Bar Pull-ups Rest as needed then, On a 3:00 clock, As Many Repetitions As Possible of Box Facing Burpee Jump Overs...

16 OCTOBER 2020

Complete Three Individually Timed “Sprint Rounds”

Concept2 Row, 400 meters
Shoulder to Overhead, 9 repetitions (135lb. / 85lb.)
12 Chest to Bar Pull-ups 

Rest as needed then,

On a 3:00 clock,
As Many Repetitions As Possible of
Box Facing Burpee Jump Overs (30′ men / 24′ women)

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15 OCTOBER 2020

15 OCTOBER 2020

THURSDAY 201015 “Say What?” On a 1:00 clock, Assault Bike, 10 calories (7 women) Kettlebell Swing, As Many Repetitions As Possible (53lb. / 35lb. Rest up to 2:00 between rounds and perform 5 total rounds. Rest as needed then, 100 Toes To Bar IAFSAP (In As Few Sets As...

15 OCTOBER 2020

“Say What?”

On a 1:00 clock,
Assault Bike, 10 calories (7 women)
Kettlebell Swing, As Many Repetitions As Possible (53lb. / 35lb.

Rest up to 2:00 between rounds and perform 5 total rounds.

Rest as needed then,

100 Toes To Bar IAFSAP (In As Few Sets As Possible)

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14 OCTOBER 2020

As Many Rounds As Possible in 7:00 of,

Double Under, 50 repetitions (or 100 single jumps)
Dumbbell Thruster, 10 repetitions (35lb. / 25lb.)

Rest as needed then,

As Many Rounds and Rep’s as Possible in 5:00,
Concept2 Row, 10 calories
Burpees, 10 repetitions 

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14 OCTOBER 2020

14 OCTOBER 2020

WEDNESDAY 201014 As Many Rounds As Possible in 7:00 of, Double Under, 50 repetitions (or 100 single jumps) Dumbbell Thruster, 10 repetitions (35lb. / 25lb.) Rest as needed then, As Many Rounds and Rep's as Possible in 5:00, Concept2 Row, 10 calories Burpees, 10...

13 OCTOBER 2020

13 OCTOBER 2020

TUESDAY 201013 5-4-3-2-1 repetitions of: Rope Climbs (or 7 strict Pull-ups = 1 Rope Climb) Clean and Jerks Note: Increase weight on the clean and jerk each round and record on the whiteboard. This workout is not "for time" but rather max weight on the barbell and...