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
14 APRIL 2021

14 APRIL 2021

WEDNESDAY 210414 Concept2 Row, 500 meters (sprint!) Rest as needed then, Front Squat, 5 Rep Max (from the rack) Rest as needed then, Concept2 Row, 300 meters (sprint!) Rest as needed then, Front Squat, 3 Rep Max (from the rack) Rest as needed then, Concept2 Row, 100...

Wednesday

14 APRIL 2021

Concept2 Row, 500 meters (sprint!)
Rest as needed then,
Front Squat, 5 Rep Max (from the rack)
Rest as needed then,
Concept2 Row, 300 meters (sprint!)
Rest as needed then,
Front Squat, 3 Rep Max (from the rack)
Rest as needed then,
Concept2 Row, 100 meters (sprint!)
Rest as needed then,
Front Squat, 1 Rep Max (from the rack)

13 APRIL 2021

13 APRIL 2021

TUESDAY 210413 On a 5:00 clock, Ground to Overhead, 15 repetitions (75lb. 55lb.) Concept2 Row, 15 calories (12 women) Burpee, 15 repetitions Toes to Bar, 15 repetitions Box Jump, 15 repetitions (20 inches) Note: Rest up to 2:00 and perform 3 total rounds. You have...

13 APRIL 2021

On a 5:00 clock,

Ground to Overhead, 15 repetitions (75lb. 55lb.)

Concept2 Row, 15 calories (12 women)

Burpee, 15 repetitions

Toes to Bar, 15 repetitions

Box Jump, 15 repetitions (20 inches)

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12 APRIL 2021

12 APRIL 2021

MONDAY 210412 Evolution A: Run 400 meters Shoulder to Overhead, 9 repetitions (95lb. / 65lb.) Hang Power Clean, 15 repetitions Deadlift, 21 repetitions Rest as needed then, Evolution B: Run 400 meters Shoulder to Overhead, 9 repetitions (115b. / 75lb.) Hang Power...

12 APRIL 2021

Evolution A:
Run 400 meters
Shoulder to Overhead, 9 repetitions (95lb. / 65lb.)
Hang Power Clean, 15 repetitions
Deadlift, 21 repetitions

Rest as needed then,

Evolution B:
Run 400 meters
Shoulder to Overhead, 9 repetitions (115b. / 75lb.)
Hang Power Clean, 15 repetitions
Deadlift, 21 repetitions

Rest as needed then,

Evolution C:
Run 400 meters
Shoulder to Overhead, 9 repetitions (135lb. / 85lb.)
Hang Power Clean, 15 repetitions
Deadlift, 21 repetitions

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10 APRIL 2021

10 APRIL 2021

SATURDAY & SUNDAY 210410 We hope you can join us on Saturday at 10:00AM for our epic FREE CrossFit Amundson Community Workout. Today's workout will be in honor or Kiel and Louren who are relocating to Australia next week! Warriors in the Box! ______________

10 APRIL 2021

We hope you can join us on Saturday at 10:00AM for our epic FREE CrossFit Amundson Community Workout. Today’s workout will be in honor or Kiel and Louren who are relocating to Australia next week!

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09 APRIL 2021

From the “CAMP” (CrossFit Amundson Maximum Performance)

On a 3:00 clock,
Concept2 Row, 400 meters
Kettlebell Swing, 21 repetitions (53lb. / 35lb.)
Pull-up, As Many Repetitions As Possible (score)

Rest up to 3:00 and repeat for a total of 3 rounds.

Rest as needed then,

Find you 1RM “21.4” score.

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09 APRIL 2021

09 APRIL 2021

FRIDAY 210409 From the "CAMP" (CrossFit Amundson Maximum Performance) On a 3:00 clock, Concept2 Row, 400 meters Kettlebell Swing, 21 repetitions (53lb. / 35lb.) Pull-up, As Many Repetitions As Possible (score) Rest up to 3:00 and repeat for a total of 3 rounds. Rest...

08 APRIL 2021

THURSDAY 210408 For Time, 50 Thrusters (45lb. / 35lb.) 30 Toes to Bar Run 1 mile 35 Thrusters 20 Toes to Bar Run 800 meters 20 Thrusters 10 Toes to Bar Run 400 meters Note: Today's session is a modified version (harder!) of the classic workout "Jackie." This is more...

08 APRIL 2021

50 Thrusters (45lb. / 35lb.)
30 Toes to Bar
Run 1 mile
35 Thrusters
20 Toes to Bar
Run 800 meters
20 Thrusters
10 Toes to Bar
Run 400 meters

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