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...

Tuesday

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 

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

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...

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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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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22 SEPTEMBER 2022

THURSDAY 220922

The Famous CrossFit Girl “Nicole”

As Many Rounds As Possible in 20:00 of,
Run 400 Meters,
Pull-ups, Maximum Repetitions

Compare to your effort from February 25th, 2022.  

Note: Your “score” in todays workout is the total number of Pull-ups completed. Athletes will run 400 meters, then perform a maximum-repetition set of Pull-ups. The set is terminated once athletes come off the bar. Therefore, the best scores are not necessarily the fastest runs, but the most overall Pull-ups completed. This is an awesome and potent workout!

If you know of a teen who likes to FITNESS, have them come to one of our bi-weekly teen classes.  This is a great opportunity for them to develop healthy fitness habits at an early 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

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22 SEPTEMBER 2022

22 SEPTEMBER 2022

THURSDAY 220922 The Famous CrossFit Girl “Nicole” As Many Rounds As Possible in 20:00 of, Run 400 Meters, Pull-ups, Maximum Repetitions Compare to your effort from February 25th, 2022. Note: Your “score” in todays workout is the total number of Pull-ups completed....

21 SEPTEMBER 2022

21 SEPTEMBER 2022

WEDNESDAY 220921 Threshold Mashup Complete 1:00 of Maximum Effort At the Following Stations: Kettle Bell Swing – (#53/35) (As Many Repetitions As Possible) Rest 1:00 Hand-Release Pushups (As Many Repetitions As Possible) Rest 1:00 Toes to Bar (As Many Repetitions As...

21 SEPTEMBER 2022

WEDNESDAY 220921

Threshold Mashup

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

Kettle Bell Swing – (#53/35) (As Many Repetitions As Possible)

Rest 1:00

Hand-Release Pushups (As Many Repetitions As Possible)

Rest 1:00

Toes to Bar (As Many Repetitions As Possible)

Determine 50% of your maximum threshold then,

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

Minute One: Kettle Bell Swing (#53/35) (50% Threshold)

Minute Two: Hand-Release Pushups (50% Threshold)

Minute Three: Toes to Bar (50% Threshold)

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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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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