Today we are going to do a fun and challenging team gymnastics workout. In teams of two, perform the following piece of work. After one partner has completed the entire piece, switch. For the elevated pushups, one partner holds the feet of the other. Following the indoor piece, you will race each other on the big loop, so please choose a partner near your current athletic capacity. A 1K row may be substituted for the big loop. We will learn the superman in the gym prior to the workout.

30 Strict Push-ups
15 superman’s (partner counts a two second hold at the top each rep.)
25 Push-ups feet elevated 1 foot from floor (partner holds feet)
12 superman’s
20 Push-ups feet raised 2 feet from floor
9 superman’s
15 Push-ups feet raised 3 feet from floor
6 superman’s
10 Push-ups feet raised 4 feet from floor

Race a 500 meter effort on the Concept II Rower.

Peter and Reece – CrossFit Amundson Champions!


Saturday, August 4, 2012, from 10:00 AM to 1:00 PM is the official CrossFit Amundson Grand Opening. We’ll have a fun Team WOD from 10:00 to 11:00. At 11:00 we are going to have a very special visitor and Greg Amundson will be presenting the Firebreather Award to members of the gym. We will also be taking our Founding Members group photograph. Be sure you attend this special event!


“Shared joy is double joy, and shared sorrow is half-sorrow.” Swedish Proverb