17 October 2019

THURSDAY 191017 "The Long Shot" On the Concept2 Rower: 50 Strokes for Maximum Distance Weighted Strict Pull-up, 5 Repetitions (or least amount of assistance possible) 30 Strokes for Maximum Distance Weighted Strict Pull-up, 3 Repetitions 10 Strokes for Maximum...

Thursday

17 October 2019

THURSDAY 191017 "The Long Shot" On the Concept2 Rower: 50 Strokes for Maximum Distance Weighted Strict Pull-up, 5 Repetitions (or least amount of assistance possible) 30 Strokes for Maximum Distance Weighted Strict Pull-up, 3 Repetitions 10 Strokes for Maximum Distance Weighted Pull-up, 1RM Rest as needed then, Tempo Bench Press, 5,3,1 repetitions (7 - 10 second descent) Note: On todays opening session, we are not going "for time." Rather, your goal is maximum power-per-stroke to maximize the...

16 October 2019

16 October 2019

WEDNESDAY 190916 Tabata Mash-up of Assault Bike and Concept2 Row (8 Rounds Each Station) Rest as needed then, "Grace" (30 repetitions ground to overhead; 135lb. / 85lb.) Note: On the Tabata Mash-up, athletes will perform 8 rounds of the interval on the Assault Bike...

15 October 2019

15 October 2019

TUESDAY 191015 Four Rounds for Time, 30 Double Unders (or 50 Single Jumps) Kettlebell Swing, 15 Repetitions (53lb. / 35lb.) 9 Chest to Bar Pull-ups Rest as needed then, Tempo Front Squat, 5,3,1,1,1 Repetitions (5 second descent, 1 second bottom position hold) Note: On...

15 October 2019

Four Rounds for Time: 30 Double Unders (or 50 Single Jumps) Kettlebell Swing, 15 Repetitions (53lb. / 35lb.) 9 Chest to Bar Pull-ups 
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14 October 2019

14 October 2019

MONDAY 191014 Complete each evolution for fastest time, Row 200 Meters Deadlift, 21 Repetitions (225lb. /135lb.) Run 200 Meters Rest as needed then, Row 400 Meters Deadlift, 15 Repetitions (255lb. /145lb.) Run 400 Meters Rest as needed then, Row 800 Deadlift, 9...

14 October 2019

A blistering triplet of Concept2 rowing, deadlift, and running. It's "old school" and it's good!
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12 October 2019

Join us today from 10:00AM - 11:00AM (Saturday) for the FREE CrossFit Amundson Community Workout!
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12 October 2019

12 October 2019

SATURDAY & SUNDAY 191012 Please join us today for the FREE CrossFit Amundson Community Workout from 10:00AM - 11:00AM. We look forward to seeing you here at the gym! What an awesome team! _______________

11 October 2019

11 October 2019

FRIDAY 191011 Today is the first WOD of the 2019 CrossFit Open! Registered athletes can either perform todays programmed session or tackle 19.1. Hang Squat Clean, 5,3,1,1,1 Repetitions (achieve a 1RM) Rest as needed then, For Time, Hang Squat Clean, 50 Repetitions...

11 October 2019

Hang Squat Clean, 5,3,1,1,1 Repetitions (achieve a 1RM) plus a blistering couplet of Hang Squat Clean and Shoulder Press.
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