16 MAY 2022

16 MAY 2022

MONDAY 220516 Threshold Mashup Complete 1:00 of Maximum Effort At the Following Stations: DB Thruster (#35/20) (As Many Repetitions As Possible) Rest 1:00 Double Unders (As Many Repetitions As Possible) Rest 1:00 Alternating Lunges (As Many Repetitions As Possible)...

Monday

16 MAY 2022

MONDAY 220516

Threshold Mashup

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

DB Thruster (#35/20) (As Many Repetitions As Possible)

Rest 1:00

Double Unders (As Many Repetitions As Possible)

Rest 1:00

Alternating Lunges (As Many Repetitions As Possible)

Determine 50% of your maximum threshold then,

On a 18:00 Minute Clock (6 rounds Each Station)

Minute One: DB Thruster (#35/20)

Minute Two: Double Unders

Minute Three: Alternating Lunges

Note: Threshold Mashup training was invented right here at CrossFit Amundson – and its an amazing stimulus!  The future goal will be to complete these at a 60% threshold.

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Monday’s Schedule

8AM – Workout of the Day

4PM – Workout of the Day

14 MAY 2022

14 MAY 2022

SATURDAY & SUNDAY 220514 Join us today at 10AM FREE COMMUNITY CROSSFIT CLASS.  This has been a tradition at CrossFit Amundson since the gym doors opened. No experience in CrossFit is required and all levels of athletic background are welcomed and encouraged to...

14 MAY 2022

SATURDAY & SUNDAY 220514

Join us today at 10AM FREE COMMUNITY CROSSFIT CLASS.  This has been a tradition at CrossFit Amundson since the gym doors opened.

No experience in CrossFit is required and all levels of athletic background are welcomed and encouraged to participate.

Come meet the Coaching Staff and get a great workout.  We can’t wait to see you.

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Saturday’s Schedule

10AM – FREE COMMUNITY CLASS

Sunday – Closed

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13 MAY 2022

13 MAY 2022

FRIDAY 220513 3 Rounds for Time 300m Row 15 Bar Facing Burpees 15 Deadlift (#185/125) 15 Pushups Note: During today's workout, look at your 300m row time from "Tom" and look to keep your time close to that 300m time. _______________ Friday’s Schedule 8AM – Olympic...

13 MAY 2022

FRIDAY 220513

3 Rounds for Time

300m Row

15 Bar Facing Burpees

15 Deadlift (#185/125)

15 Pushups

Note: During today’s workout, look at your 300m row time from “Tom” and look to keep your time close to that 300m time.  

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Friday’s Schedule

8AM – Olympic Lifting / Strength with Coach Adrian

4PM – Workout of the Day

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12 MAY 2022

12 MAY 2022

THURSDAY 220512 12 Minute As Many Rounds As Possible (AMRAP) 21 Goblet Squats (#35/26) 50 Double Unders 9 Pullups Note: During today's workout, if you are close to getting your double unders, take this opportunity to continue to practice this skill.  This is one of...

12 MAY 2022

THURSDAY 220512

12 Minute As Many Rounds As Possible (AMRAP)

21 Goblet Squats (#35/26)

50 Double Unders 

9 Pullups

Note: During today’s workout, if you are close to getting your double unders, take this opportunity to continue to practice this skill.  This is one of the movements we will continue to use.  

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Thursday’s Schedule

6AM – Workout of the Day

1030AM – Workout of the Day

4PM – Workout of the Day

515PM – Teen Class

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11 MAY 2022

WEDNESDAY 220511

Join us today at 5:30 PM for our CrossFit Amundson Strikes Class.  This course teaches students striking and incorporates the striking with a workout of the day.  If you have your own gloves, bring them.

This is a great cardio session that will get your heart rate up and give you some new skills.  Coach Henry Montes has a wealth of knowledge in boxing and will impart some of this wisdom during class.

We hope you can make it.

For today’s normal programming we have a great workout.

3 Rounds – 1 Minute rest between rounds

Fight Gone Bad style

Assault Bike Calories (10/8 calories per round)

Wall Ball (#20/16)

Toes to Bar

Kettlebell Swings (#53/35)

Box Jumps / Step-ups

Note: During today’s workout, each station will be 1 minute with no rest between stations.  Your score for each round will be the total number of repetitions on all movements.  

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Wednesday’s Schedule

8AM – Workout of the Day

4PM – Workout of the Day

530PM – Striking (Bag) Class

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11 MAY 2022

11 MAY 2022

WEDNESDAY 220511 Join us today at 5:30 PM for our CrossFit Amundson Strikes Class.  This course teaches students striking and incorporates the striking with a workout of the day.  If you have your own gloves, bring them. This is a great cardio session that will get...

10 MAY 2022

10 MAY 2022

TUESDAY 220510 3 Minutes on / 3 Minutes rest between evolutions Evolution A 400m Run/Row AMRAP - DB SQUAT Evolution B 400m Run/Row AMRAP - DB Shoulder to Overhead Evolution C 400m Run/Row AMRAP - DB Thruster Evolution D 400m Run/Row AMRAP - DB Devils Press Note:...

10 MAY 2022

TUESDAY 220510

3 Minutes on / 3 Minutes rest between evolutions

Evolution A

400m Run/Row

AMRAP – DB SQUAT 

Evolution B

400m Run/Row

AMRAP – DB Shoulder to Overhead

Evolution C

400m Run/Row

AMRAP – DB Thruster

Evolution D

400m Run/Row

AMRAP – DB Devils Press

Note: During today’s workout, the dumb bell weight is up to the athlete, keeping in mind the volume and intensity of the workout for today.  The dumb bell weight should stay the same throughout the 4 evolutions.  

This is going to be a good one!

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Tuesday’s Schedule

6AM – Workout of the Day

1030AM – Workout of the Day

4PM – Workout of the Day

515PM – Teen Class

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