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
27 JANUARY 2021

27 JANUARY 2021

WEDNESDAY 210127 On an 18:00 clock (6 rounds each station) Station One = Assault Bike, 12 calories (9 women) Station Two: Kettlebell Swing, 15 repetitions (53lb. / 35lb.) Station Three = Air Squat, 30 repetitions (medicine ball depth gauge) Rest as needed then,...

Wednesday

27 JANUARY 2021

On an 18:00 clock (6 rounds each station)

Station One = Assault Bike, 12 calories (9 women)
Station Two: Kettlebell Swing, 15 repetitions (53lb. / 35lb.)
Station Three = Air Squat, 30 repetitions (medicine ball depth gauge) 

Rest as needed then,

Barbell Bent Over Row, 3,3,3,3,3 repetitions (go heavy!) 

26 JANUARY 2021

26 JANUARY 2021

TUESDAY 210126 Bench Press, 5,5,5,5,5 repetitions (5 second tempo) Rest as needed then, Strict Pull-up, 5,5,5,5,5 repetitions (5 second tempo) Note: Alternate the Bench and Pull-up to contrast the pushing and pulling ranges of motion. Work as heavy as possible on the...

26 JANUARY 2021

Bench Press, 5,5,5,5,5 repetitions (5 second tempo)
Rest as needed then,
Strict Pull-up, 5,5,5,5,5 repetitions (5 second tempo)

Note: Check the blog for our full schedule today!

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25 JANUARY 2021

25 JANUARY 2021

MONDAY 210125 Evolution A: 5 rounds of 20 seconds "on" followed by 10 seconds "off" (mini-Tabata) Assault Bike (maximum calories) Rest as needed then, Front Squat, 5,5,5,5,5 repetitions (from the rack) Between sets of Squat, perform 10 STRICT Toes to Bar Note: Today...

25 JANUARY 2021

5 rounds of 20 seconds “on” followed by 10 seconds “off” (mini-Tabata)
Assault Bike (maximum calories)

Rest as needed then,

Front Squat, 5,5,5,5,5 repetitions (from the rack)

Between sets of Squat, perform 10 STRICT Toes to Bar 

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23 JANUARY 2021

23 JANUARY 2021

SATURDAY & SUNDAY 210123 We hope you can join us today at 10AM for our FREE community workout. _______________

22 JANUARY 2021

“Harder SQT”

Four rounds for time of:
400 Meter Sprint
Ground to Overhead, 10 Repetitions (95lb. / 65lb.)

Rest 5:00 then,

5:00 Running Clock to Establish 1 Repetition Max Ground to Overhead.

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22 JANUARY 2021

22 JANUARY 2021

FRIDAY 210122 “Harder SQT” Four rounds for time of: 400 Meter Sprint Ground to Overhead, 10 Repetitions (95lb. / 65lb.) Rest 5:00 then, 5:00 Running Clock to Establish 1 Repetition Max Ground to Overhead. Note: Your 5:00 clock for the 1RM begins immediately after you...

21 JANUARY 2021

21 JANUARY 2021

THURSDAY 210121 "To The Battle!" Run 500 meters, 100 squats Run 1000 meters Rest as needed then, On a 14:00 clock, "Close Contact" Odd Minutes: Hang Power Clean, 9 repetitions Even Minutes: Shoulder to Overhead, 6 repetitions Note: The route on Evolution A is the...

21 JANUARY 2021

THURSDAY 210121 "To The Battle!" Run 500 meters, 100 squats Run 1000 meters Rest as needed then, On a 14:00 clock, "Close Contact" Odd Minutes: Hang Power Clean, 9 repetitions Even Minutes: Shoulder to Overhead, 6 repetitions Note: The route on Evolution A is the...

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