18 January 2020

18 January 2020

MARTIN LUTHER KING HOLLIDAY WEEKEND Please join us on Saturday at 10:00AM for our FREE CrossFit Amundson Community Workout. Our gym will be closed on Monday, January 20, in observance of Martin Luther King day. We hope you enjoy the weekend! Britain and Mark say,...

Friday

18 January 2020

Please join us on Saturday at 10:00AM for our FREE CrossFit Amundson Community Workout. Our gym will be closed on Monday, January 20, in observance of Martin Luther King day. We hope you enjoy the weekend! 

17 January 2020

17 January 2020

FRIDAY 200117 Every Two Minutes for 14:00 (7 rounds) Complete Two Rounds of "Cindy" Then, Double Under, As Many Repetitions As Possible (score) Rest as needed then, Tempo Bench Press, 3,3,3,3,3 repetitions (use a 5RM load, 5 second tempo) Note: On the AMRAP, your...

17 January 2020

Every Two Minutes for 14:00 (7 rounds)

Complete Two Rounds of “Cindy”
Then,
Double Under, As Many Repetitions As Possible (score)

Rest as needed then,

Tempo Bench Press, 3,3,3,3,3 repetitions (use a 5RM load, 5 second tempo)

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16 January 2020

16 January 2020

THURSDAY 200116 Evolution A: As Many Rounds As Possible in 6:00 of, Concept2 Row, 20 Calories Toes to Bar, 15 repetitions Rest as needed then, Evolution B: Every Minute On The Minute (EMOM) for 10:00, 3 Deadlifts 2 Hang Squat Cleans 1 Shoulder to Overhead Note: On...

16 January 2020

Evolution A:

As Many Rounds As Possible in 6:00 of,

Concept2 Row, 20 Calories
Toes to Bar, 15 repetitions 

Rest as needed then,

Evolution B: 

Every Minute On The Minute (EMOM) for 10:00,

3 Deadlifts
2 Hang Squat Cleans
1 Shoulder to Overhead 

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15 January 2020

15 January 2020

WEDNESDAY 200115 Threshold Mashup Training Day! Complete 1:00 of Maximum Effort At The Following Stations: Box Jump (20′ men and women – As Many Repetitions As Possible) Rest 1:00 Kettlebell Swing (53lb. / 25lb. – As Many Repetitions As Possible) Rest 1:00 Pull-up (As...

15 January 2020

Threshold Mashup Training Day!

Complete 1:00 of Maximum Effort At The Following Stations:

Box Jump (20′ men and women – As Many Repetitions As Possible)
Rest 1:00
Kettlebell Swing (53lb. / 25lb. – As Many Repetitions As Possible)
Rest 1:00
Pull-up (As Many Repetitions As Possible)

Determine 50% of your maximum threshold then,

On a 12:00 Minute Clock (4 Rounds Each Station)

Minute One: Box Jump (50% Threshold)
Minute Two: Kettlebell Swing (50% Threshold)
Minute Three: Pull-up (50% Threshold)

Rest as needed then,

3,3,3,3,3 sets of barbell upright row (knee to sternum; 70% of 1RM power clean load)

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14 January 2020

Shoulder Press, 5,3,1,1,1 repetitions (5 second tempo descent) 

Rest as needed then,

Every Minute On The Minute (EMOM) for 10:00,

Deadlift, 15 repetitions (135lb. / 95lb.)
Hand Release Push-up, 15 repetitions 

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14 January 2020

14 January 2020

TUESDAY 200114 Shoulder Press, 5,3,1,1,1 repetitions (5 second tempo descent) Rest as needed then, Every Minute On The Minute (EMOM) for 10:00, Deadlift, 15 repetitions (135lb. / 95lb.) Hand Release Push-up, 15 repetitions Note: On the shoulder press, work up to a 1RM...

13 January 2020

13 January 2020

MONDAY 200113 Evolution A: As Many Rounds As Possible in 6:00 of, Concept2 Row, 200 Meters Dumbbell Thruster, 10 Repetitions (35lb. / 25lb.) Evolution B: As Many Rounds As Possible in 6:00 of, Assault Bike, 12 calories (9 women) Pull-up, 10 repetitions Note: Athletes...

13 January 2020

Evolution A:

As Many Rounds As Possible in 6:00 of,

Concept2 Row, 200 Meters
Dumbbell Thruster, 10 Repetitions (35lb. / 25lb.)

Evolution B:

As Many Rounds As Possible in 6:00 of,

Assault Bike, 12 calories (9 women)
Pull-up, 10 repetitions 

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