MONDAY 150601

From “The CAMP” (CrossFit Amundson Maximum Performance)

“Fight Gone Bad!”

Three rounds of:
Wall Ball, 20lb. / 14lb. Medicine Ball (Maximum Repetitions)
Kettlebell Sumo Deadlift High-pull, 75lb. / 53lb. (Maximum Repetitions)
Box Jump, 20″ Box (Maximum Repetitions)
Dumbbell Push-press, 35lb. / 25lb. (Maximum Repetitions)
Concept 2 Row (Maximum Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the Athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. In todays FGB, we will be using the Dumbbell and Kettlebell’s in lieu of the traditional Barbell. Public Safety should record their scores today for submission onto their Battle Of The Badges. The 2015 Battle Of The Badges is July 18.

Melany

Melany is Athlete Of The Week

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Congratulations to Melany who was recognized as Athlete Of The Week at CrossFit Amundson. Here is a story about Melany that needs to be shared: Within just a few hours of her cross-country drive from North Carolina to Santa Cruz, Melany stepped into the Musha Shugya (Warrior Quest) as the only female candidate. She completed all of the evolutions to the Men’s Rx’d standard, including the workout “Murph” with a 35lb. ruck-sack (see photo above). Then, after graduation from Musha Shugya, Melany completed the Water Warrior Challenge at Capitola Main Beach, AND THEN, Monday morning, bright and early, Melany coached her first class at CrossFit Amundson. Melany has all the heart, spirit, and technical knowledge of both a world-class Coach and Athlete. Her kindness, enthusiasm, creativity, and compassion has quickly brought her into the hearts of our Athletes. We are so grateful to have Melany on our Coaching Team. Congratulations Melany on all your success – you are a HUGE part of the CrossFit Amundson Family.

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Monday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Todays 8:00 AM CAMP session will be “Fight Gone Bad”

Light WOD (5:00 PM – 6:00 PM at Krav Maga)

Strength Development:

Tire Flips & Tire Pulls, 5 to 7 repetitions

Conditioning:

As Many Rounds As Possible in 4:00 of,

150 Jump Ropes
30 Squats
20 Hand Release Push-ups
10 Super-Strict Pull-ups (Use a Band!)
Russian Kettlebell Swings (35lb. / 25lb.) Maximum Repetitions

Note: Complete up to three rounds of this workout. Rest as needed between rounds.

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

Krav Maga Phase A & B (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B & C (7:15 PM – 8:00 PM at Krav Maga)

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