17 AUGUST 2022

17 AUGUST 2022

WEDNESDAY 220817 Wednesday reminder we have striking class at 515PM and 615PM WOD class.  They make for a great session if you can make it to both. "Tabata on the Bar" 1600m Row / Big Loop Run Rest 4 Minutes Tabata Barbell Backsquat (#95/65) (Keep bar racked during...

Wednesday

17 AUGUST 2022

WEDNESDAY 220817

Wednesday reminder we have striking class at 515PM and 615PM WOD class.  They make for a great session if you can make it to both.  

“Tabata on the Bar”

1600m Row / Big Loop Run

Rest 4 Minutes

Tabata Barbell Backsquat (#95/65)

(Keep bar racked during movement, even during rest time)

Rest 4 Minutes

Tabata Shoulder to Overhead (#95/65)

The Crew making short work of a partner workout!

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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

16 AUGUST 2022

16 AUGUST 2022

TUESDAY 220816 Week 5 - Fight Gone Bad 3 Rounds 5 Minutes On / 1 Minute Rest 10/8 Calories – Assault Bike Calories 18 Wallballs (#20/16) 18 Toes to Bar 18 DB Shoulder to Overhead (#35/20) 18 Box Jumps / Step-ups The Athletes can pick their starting station but must...

16 AUGUST 2022

TUESDAY 220816

Week 5 – Fight Gone Bad

3 Rounds

5 Minutes On / 1 Minute Rest

10/8 Calories – Assault Bike Calories

18 Wallballs (#20/16)

18 Toes to Bar

18 DB Shoulder to Overhead (#35/20)

18 Box Jumps / Step-ups

The Athletes can pick their starting station but must honor the rotation of the movements.

This is the final week where the repetitions for each movement are set for the athletes.  Next week we open up and count the total repetitions for all 5 movements.  

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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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15 AUGUST 2022

MONDAY 220815 4 Rounds for time 400m Run 21 KB Swings (#53/35) 15 Goblet Squats (#53/35) 9 Pushups Coach Pete, Josh, Rachel, and Henry after a 615PM session. _______________ Monday’s Schedule 6AM – Workout of the Day 8AM – Workout of the Day 4PM – Workout of the Day...

15 AUGUST 2022

MONDAY 220815

4 Rounds for time

400m Run

21 KB Swings (#53/35)

15 Goblet Squats (#53/35)

9 Pushups

Coach Pete, Josh, Rachel, and Henry after a 615PM session.

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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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13 AUGUST 2022

13 AUGUST 2022

SATURDAY & SUNDAY 220813 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...

13 AUGUST 2022

SATURDAY & SUNDAY 220813

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.  

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12 AUGUST 2022

FRIDAY 220812

“Trying the Trifecta”

For time – Complete the following rep scheme for each movement.  10-9-8-7-6-5-4-3-2-1

Thrusters (35/25 DB’s or KB’s) / Toes 2 Bar / Burpees

Complete 10 of each of the movement, then move to 9 of each movement, so on and so forth until completing 1 for all three of the movements.

Every effort should be made to maintain the order of the movements.

Compare today’s effort to your effort on December 6th 2021.  

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Friday’s Schedule

8AM Strength / Olympic Lifting

4PM Workout of the Day

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12 AUGUST 2022

12 AUGUST 2022

FRIDAY 220812 "Trying the Trifecta" For time – Complete the following rep scheme for each movement.  10-9-8-7-6-5-4-3-2-1 Thrusters (35/25 DB’s or KB’s) / Toes 2 Bar / Burpees Complete 10 of each of the movement, then move to 9 of each movement, so on and so forth...

11 AUGUST 2022

11 AUGUST 2022

THURSDAY 220811 Sprint Rows for time During today's effort athletes will sprint the different distances of rows.  The rest between sets is up to the athlete. This is shown to be a very taxing workout, so bring your A-Game today. 100m row 200m row 300m row 400m row...

11 AUGUST 2022

THURSDAY 220811

Sprint Rows for time

During today’s effort athletes will sprint the different distances of rows.  The rest between sets is up to the athlete.  

This is shown to be a very taxing workout, so bring your A-Game today.  

100m row

200m row

300m row

400m row

500m row

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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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