24 FEBRUARY 2020

24 FEBRUARY 2020

MONDAY 200224 Evolution A: "Tabata Diane" 8 rounds for maximum repetitions of (8:00 running clock) 20 seconds of Deadlifts (185lb. / 105lb.) Rest 10 seconds 20 seconds of Hand Release Push-ups Rest as needed then, One round for time, Evolution B: Run 400 meters 50...

Monday

24 FEBRUARY 2020

Evolution A:

“Tabata Diane” 

8 rounds for maximum repetitions of (8:00 running clock)

20 seconds of Deadlifts (135lb. / 95lb.)
Rest 10 seconds
20 seconds of Hand Release Push-ups, 

Rest as needed then,

One round for time,

Evolution B:

Run 400 meters
50 Squats
30 Kettlebell Swings (53lb. / 35lb.)
10 Chest to Bar Pull-ups 

22 FEBRUARY 2020

22 FEBRUARY 2020

SATURDAY & SUNDAY 200222 We hope you can join us on Saturday at 10:00AM for our FREE CrossFit Amundson community workout. ______________ Proper nutrition is absolutely essential to achieving your peak level of fitness and health, and it all begins the moment you...

22 FEBRUARY 2020

We hope you can join us on Saturday at 10:00AM for our FREE CrossFit Amundson community workout. 

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21 FEBRUARY 2020

21 FEBRUARY 2020

FRIDAY 200221 "A Game Required" Complete Five Rounds, On a 2:00 clock, 2 Rounds of "Cindy" (5 Pull-up, 10 Push-up, 15 Squats) Immediately followed by, Double Under, As Many Repetitions As Possible Rest up to 2:00 between rounds. Rest as needed then, "New Kinda...

21 FEBRUARY 2020

“A Game Required”

Complete Five Rounds,

On a 2:00 clock,
2 Rounds of “Cindy” (5 Pull-up, 10 Push-up, 15 Squats)
Immediately followed by,
Double Under, As Many Repetitions As Possible 

Rest up to 2:00 between rounds. 

Rest as needed then,

“New Kinda Triathlete”

Complete One Round for Time,

Concept2 Row, 400 Meters
Run 400 Meters
Assault Bike, 40/30 calories 

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20 FEBRUARY 2020

20 FEBRUARY 2020

THURSDAY 200220 "Good Day at the Office" On a 2:00 clock, Assault Bike, 20/15 Calories Deadlift, As Many Repetitions As Possible (135lb. / 95lb.) Rest up to 2:00 then, On a 2:00 clock, Assault Bike, 20/15 Calories Hang Power Clean, As Many Repetitions As Possible...

20 FEBRUARY 2020

“Good Day at the Office”

On a 2:00 clock,
Assault Bike, 20/15 Calories
Deadlift, As Many Repetitions As Possible (135lb. / 95lb.)

Rest up to 2:00 then,

On a 2:00 clock,
Assault Bike, 20/15 Calories
Hang Power Clean, As Many Repetitions As Possible (135lb. / 95lb.)

On a 2:00 clock,
Assault Bike, 20/15 Calories
Shoulder to Overhead, As Many Repetitions As Possible (135lb. / 95lb.)

Rest as needed then,

Rope Climb, 5 assents MCTA 

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19 FEBRUARY 2020

Tempo Front Squat, 3,3,3,3,3 repetitions (5 second tempo descent)

Rest as needed then,

For Time,

15 Dumbbell Thrusters (35lb. / 15lb.) 
15 Chest to Bar Pull-ups
15 Burpees 
12 Dumbbell Thrusters
12 Chest to Bar Pull-ups
12 Burpees
9 Dumbbell Thrusters
9 Chest to Bar Pull-ups
9 Burpees 

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19 FEBRUARY 2020

19 FEBRUARY 2020

WEDNESDAY 200219 Tempo Front Squat, 3,3,3,3,3 repetitions (5 second tempo descent) Rest as needed then, For Time, 15 Dumbbell Thrusters (35lb. / 15lb.) 15 Chest to Bar Pull-ups 15 Burpees 12 Dumbbell Thrusters 12 Chest to Bar Pull-ups 12 Burpees 9 Dumbbell Thrusters 9...

18 FEBRUARY 2020

18 FEBRUARY 2020

TUESDAY 200218 For Time, Run 1 mile (Big Loop - or Concept2 Row 2K) Toes to Bar, 30 repetitions Push Press, 50 repetitions (95lb. / 65lb.) Rest as needed then, Bent Over Row, 3,3,3,3,3 repetitions (use a 5RM load) Note: On the BOR, maintain a rigid Deadlift position,...

18 FEBRUARY 2020

For Time,

Run 1 mile (Big Loop – or Concept2 Row 2K) 
Toes to Bar, 30 repetitions
Push Press, 50 repetitions (95lb. / 65lb.) 

Rest as needed then,

Bent Over Row, 3,3,3,3,3 repetitions (use a 5RM load) 

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