16 September 2019

16 September 2019

MONDAY 190916 Evolution A: Three Rounds for Time, Barbell Ground to Overhead, 21 Repetitions (95lb. / 65lb.) 50 Squats 400 Meter Run Rest as needed then three rounds of, Evolution B: In a single set, Pull-up, Strict (As Many Repetitions As Possible) At failure,...

Monday

16 September 2019

A challenging triplet of barbell, squats and running, plus an old-school pull-up complex. 3,2,1 Go!
14 September 2019

14 September 2019

SATURDAY & SUNDAY 190914 Please join us on Saturday from 10:00AM to 11:00AM for the FREE CrossFit Amundson Community Workout. This workout is open to all skill levels and athletic backgrounds. If you still need to take the CAMP Belt Test (or if you need your...

14 September 2019

SATURDAY & SUNDAY 190914 Please join us on Saturday from 10:00AM to 11:00AM for the FREE CrossFit Amundson Community Workout. This workout is open to all skill levels and athletic backgrounds. If you still need to take the CAMP Belt Test (or if you need your...

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13 September 2019

FRIDAY 190913 Tempo Bench Press, 7, 5,3,1 Repetitions (5 second descent / 1 second bottom position hold) Rest as needed then, Complete Three Individually Timed Sprint Rounds: Concept2 Row, 400 Meters Shoulder Press, 15 Repetitions (95lb. / 65lb.) Note: On the tempo,...

13 September 2019

FRIDAY 190913 Tempo Bench Press, 7, 5,3,1 Repetitions (5 second descent / 1 second bottom position hold) Rest as needed then, Complete Three Individually Timed Sprint Rounds: Concept2 Row, 400 Meters Shoulder Press, 15 Repetitions (95lb. / 65lb.) Note: On the tempo,...

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12 September 2019

12 September 2019

THURSDAY 190912 Four Individually Timed Sprint Rounds of, Run 400 Meters 21 Dumbbell or Kettlebell Thrusters (35lb. / 25lb.) 12 Toes to Bar Note: Todays session comes from the "Team Guerrero" camp, and each round is programmed and intended to be completed in 3:00 or...

11 September 2019

WEDNESDAY 190911 "9-11 Hero Workout" For Time, Run 1 Mile (Big Loop & Carry 1 x Dumbbell from the workout) 11 Box Jumps (20 inches for men and women) 11 Dumbbell Thrusters (35lb. / 25lb.) 11 Chest to Bar Pull-ups 11 Dumbbell Power Cleans 11 Dumbbell Shoulder to...

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11 September 2019

11 September 2019

WEDNESDAY 190911 "9-11 Hero Workout" For Time, Run 1 Mile (Big Loop & Carry 1 x Dumbbell from the workout) 11 Box Jumps (20 inches for men and women) 11 Dumbbell Thrusters (35lb. / 25lb.) 11 Chest to Bar Pull-ups 11 Dumbbell Power Cleans 11 Dumbbell Shoulder to...

10 September 2019

10 September 2019

TUESDAY 190910 Every Minute On The Minute (EMOM) for 10:00, Add One Power Clean (See note on weight below) Rest as needed then, One Round for Time (3:00 time cap!) Front Rack Lunge, 20 Repetitions (10 Each Leg, 95lb. / 65lb.) 15 Front Squats 10 Shoulder to Overhead 15...

10 September 2019

TUESDAY 190910 Every Minute On The Minute (EMOM) for 10:00, Add One Power Clean (See note on weight below) Rest as needed then, One Round for Time (3:00 time cap!) Front Rack Lunge, 20 Repetitions (10 Each Leg, 95lb. / 65lb.) 15 Front Squats 10 Shoulder to Overhead 15...

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