29 SEPTEMBER 2022

29 SEPTEMBER 2022

THURSDAY 220929 “JACKIE” For time – 1000m row 50 Thrusters (#45/35) 30 pullups This is one of the Benchmark Girl WODS.  Compare to your effort on December 10th, 2021. At the end of the day, the new scores will be logged for the gym.  Who will be the gym record holder...

Thursday

29 SEPTEMBER 2022

THURSDAY 220929

“JACKIE”

For time –

1000m row

50 Thrusters (#45/35)

30 pullups

This is one of the Benchmark Girl WODS.  Compare to your effort on December 10th, 2021.  

At the end of the day, the new scores will be logged for the gym.  Who will be the gym record holder for this grueling WOD.

Teen class tonight!!!  This is a great workout for all ages, regardless of your age or fitness level.  CrossFit Amundson Coaches will modify any workout to fit any fitness level or age.

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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

28 SEPTEMBER 2022

28 SEPTEMBER 2022

WEDNESDAY 220928 18 Minute AMRAP +1 Until Failure 1 KB Swing (#53/35) 1 Pushup During this WOD Athletes will add one repetition to both the KB Swing and Pushup until they are not able to complete the movements in the time given. If this happens prior to the 18...

28 SEPTEMBER 2022

WEDNESDAY 220928

18 Minute AMRAP +1

Until Failure

1 KB Swing (#53/35)

1 Pushup

During this WOD Athletes will add one repetition to both the KB Swing and Pushup until they are not able to complete the movements in the time given.

If this happens prior to the 18 minutes, Athletes will take the next minute for rest and maintain the prior completed effort for the remaining timeframe.  

Reminder, Bag class tonight from 515PM to 615PM.  Then stay for the 615PM class to cap off the days training.  

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Wednesday’s Schedule

6AM – Workout of the Day

8AM – Workout of the Day

4PM – Workout of the Day

515PM – Striking (Bag) Class

615PM – Workout of the Day

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27 SEPTEMBER 2022

27 SEPTEMBER 2022

TUESDAY 220927 Wendler Front Squat Week 2 – 3 Sets of 3 Reps 1 Set at 80% of 1RM 1 Set at 85% of 1RM 1 set at 90% of 1RM On the third and final set, Athletes will complete a 3+ set.  Athletes will max out the number of reps on the final set and their score will be...

27 SEPTEMBER 2022

TUESDAY 220927

Wendler Front Squat

Week 2 – 3 Sets of 3 Reps

1 Set at 80% of 1RM

1 Set at 85% of 1RM

1 set at 90% of 1RM

On the third and final set, Athletes will complete a 3+ set.  Athletes will max out the number of reps on the final set and their score will be 3+(the additional number of completed reps).

Then;

For Time

100 Double Unders / 200 Singles

30 Wallballs (#20/16)

20 Burpees

10 Chest to Bar Pullups

Seabron getting his front squats in.  He has made tremendous progress in a short time.  Great Job!

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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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26 SEPTEMBER 2022

26 SEPTEMBER 2022

MONDAY 220926 Evolution A - 6 Minute AMRAP 200m Row 10 DB Thrusters (#35/25) Rest Evolution B - 6 Minute AMRAP 12/9 Assault Bike Calories 10 Pullups Today's session is going to be a great start to this training week.  Athletes can start on either Evolution. Can anyone...

26 SEPTEMBER 2022

MONDAY 220926

Evolution A – 

6 Minute AMRAP

200m Row

10 DB Thrusters (#35/25)

Rest

Evolution B – 

6 Minute AMRAP

12/9 Assault Bike Calories

10 Pullups

Today’s session is going to be a great start to this training week.  Athletes can start on either Evolution.  

Can anyone get more than 3 full rounds on both Evolutions.  

Brit and Coach Pete during the Cindy AMRAP.

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Monday’s Schedule

6AM – Workout of the Day

8AM – Workout of the Day

4PM – Workout of the Day

615PM – Workout of the Day

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24 SEPTEMBER 2022

SATURDAY & SUNDAY 220924

Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT!

The Community Workout is open to all skill levels and a great way to meet our great community of athletes!  We hope to see you then.

CrossFit Amundson focuses on functional fitness to keep our athletes moving and healthy, regardless of their age or fitness level.  

Congratulations to our very own Coach Melissa for crushing the 75 Hard.  

Remember Sunday there will be a CrossFit Amundson Summer BBQ potluck at Frederick Street Park in Seabright.

Bring a potluck item to share and your drink of choice!  There is a volleyball court and an ultimate frisbee field, so bring proper attire if you plan to join in on the fun!  This is a great way to meet our community.  

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Saturday’s Schedule

10AM – FREE COMMUNITY WORKOUT

Sunday Closed

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24 SEPTEMBER 2022

24 SEPTEMBER 2022

SATURDAY & SUNDAY 220924 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to all skill levels and a great way to meet our great community of athletes!  We hope to see you then. CrossFit Amundson...

23 SEPTEMBER 2022

23 SEPTEMBER 2022

FRIDAY 220923 4 Rounds 3 Minutes On - 3 Minutes Rest Round 1 - 400m Run then AMRAP Deadlift (#135/85) Round 2 - 400m Run then AMRAP Front Squat (#135/85) Round 3 - 400m Run then AMRAP Squat Clean (#135/85) Round 4 - 400m Run then AMRAP Clean & Jerk (#135/85) This...

23 SEPTEMBER 2022

FRIDAY 220923

4 Rounds

3 Minutes On – 3 Minutes Rest

Round 1 – 400m Run then AMRAP Deadlift (#135/85)

Round 2 – 400m Run then AMRAP Front Squat (#135/85)

Round 3 – 400m Run then AMRAP Squat Clean (#135/85)

Round 4 – 400m Run then AMRAP Clean & Jerk (#135/85)

This is going to be a very challenging workout, so bring your A-Game.  Note the Squat Clean and Clean & Jerk are both movements that will require athletes to be below parallel.  Take the opportunity during this workout to work on technique during each repetition.  As always athletes are encouraged to evaluate the movements and scale accordingly.  

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Friday’s Schedule

8AM Strength / Olympic Lifting

4PM Workout of the Day

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