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
23 NOVEMBER 2020

23 NOVEMBER 2020

MONDAY 201123 "Super Strong" Thruster/Push-press/Push-jerk/Split-jerk 1-1-1-1-1-1-1 reps. A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep. Rest as needed then, On a 5:00 clock, Concept2 Row, 30...

Monday

23 NOVEMBER 2020

“Super Strong”

Thruster/Push-press/Push-jerk/Split-jerk 1-1-1-1-1-1-1 reps.

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep. 

Rest as needed then,

On a 5:00 clock,
Concept2 Row, 30 calories
Barbell Thruster, 50 repetitions (55lb. / 35lb.)
Concept2 Row, As Many Calories As Possible (score) 

Check the blog for our Thanksgiving Holiday Schedule!

21 NOVEMBER 2020

21 NOVEMBER 2020

SATURDAY & SUNDAY 201121 We hope you can join us on Saturday at 10:00AM for our FREE community workout. _______________

20 NOVEMBER 2020

20 NOVEMBER 2020

FRIDAY 201120 On a 15:00 running clock, 0:00 to 3:00 Run 400 meters (or C2 Row 400) 21 Kettlebell Swings (53lb. / 35lb.) Toes to Bar, As Many Repetitions As Possible (score) 3:00 to 5:00 Rest 5:00 to 8:00 Run 400 meters (or C2 Row 400) 21 Kettlebell Swings (53lb. /...

20 NOVEMBER 2020

On a 15:00 running clock,
0:00 to 3:00
Run 400 meters (or C2 Row 400)
21 Kettlebell Swings (53lb. / 35lb.)
Toes to Bar, As Many Repetitions As Possible (score)
3:00 to 5:00
Rest
5:00 to 8:00
Run 400 meters (or C2 Row 400)
21 Kettlebell Swings (53lb. / 35lb.)
Toes to Bar, As Many Repetitions As Possible (score)
8:00 to 10:00
Rest
10:00 to 13:00
Run 400 meters (or C2 Row 400)
21 Kettlebell Swings (53lb. / 35lb.)
Toes to Bar, As Many Repetitions As Possible (score)
13:00 to 15:00
Bus Stop “reset” (see note below)

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19 NOVEMBER 2020

19 NOVEMBER 2020

THURSDAY 201119 “Tabata On The Bar” Twenty Seconds “On” followed by Ten Seconds “Off” at the following stations (8 Rounds Each) Barbell Back Squat Rest up to 3:00 then, Barbell Hang Power Clean Rest up to 3:00 then, Deadlift Cash out with 25 STRICT toes to bar or 50...

19 NOVEMBER 2020

“Tabata On The Bar”

Twenty Seconds “On” followed by Ten Seconds “Off” at the following stations (8 Rounds Each)

Barbell Back Squat
Rest up to 3:00 then,
Barbell Hang Power Clean
Rest up to 3:00 then,
Deadlift

Cash out with 25 STRICT toes to bar or 50 sit-ups 

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18 NOVEMBER 2020

“Lynne”

Complete Five Rounds of,

Bench Press, Maximum Repetitions (135lb. / 85lb.)
Rest approximately 10 Seconds then,
Pull-up, Maximum Repetitions

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18 NOVEMBER 2020

18 NOVEMBER 2020

WEDNESDAY 201117 “Lynne” Complete Five Rounds of, Bench Press, Maximum Repetitions (135lb. / 85lb.) Rest approximately 10 Seconds then, Pull-up, Maximum Repetitions Note: The workout “Lynne” is back by popular demand, and it’s a good one! Today we are benching from...

17 NOVEMBER 2020

17 NOVEMBER 2020

TUESDAY 201117 As Many Rounds As Possible in 7:00 of, Double Under, 50 repetitions (or 100 single jumps) or, Assault Bike, 10 calories (7 women) Dumbbell Thruster, 10 repetitions (35lb. / 25lb.) Rest as needed then, As Many Rounds and Rep’s as Possible in 5:00,...

17 NOVEMBER 2020

Double Under, 50 repetitions (or 100 single jumps) or,
Assault Bike, 10 calories (7 women)
Dumbbell Thruster, 10 repetitions (35lb. / 25lb.)

Rest as needed then,

As Many Rounds and Rep’s as Possible in 5:00,
Concept2 Row, 10 calories
Burpees, 10 repetitions

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