MONDAY 150803

“Team Bowden”

For Time:

Run 400 Meters
15 Clean and Jerks (135lb. / 95lb.)
15 Bar Over Burpees
12 Clean and Jerks (135lb. / 95lb.)
12 Bar Over Burpees
9 Clean and Jerks (135lb. / 95lb.)
9 Bar Over Burpees
Run 400 Meters

Rest as needed then:

50 Pull-ups For Time

Note: The “Team Bowden” workout was the official Bowden Family Farewell Workout created by Lee and Leann Bowden. This is a very challenging workout that pushes the boundaries of both physical strength and endurance. The prescribed weight for the workout is 135lb. for men and 95lb. for women, however scaled versions of this workout will be briefed at the gym.


Nick is Athlete Of The Week


Congratulations to Nick who was recognized as Athlete Of The Week at CrossFit Amundson. Nick is a man of immense faith and character, and a huge heart for serving his Country. Nick has enlisted in the United States Air Force with the goal of becoming a “PJ” or combat lifesaver. Nick’s incredible stamina, endurance and strength is evident of his hard work and preparation for the challenges that await. Nick is one of the most accomplished open-water and ocean swimmers in our gym, and frequently attends the Tuesday Outdoor Endurance WOD and Ocean Swim. Nick serves in Santa Cruz as a City Lifeguard and volunteers in his Church. Thank you Nick for your service to both our County and our Country. Keep up the inspiring work and be safe!


Monday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP workout will be the HQ programming today.

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

“Light Gone Bad!”

Complete 1:00 At Each Station. No rest between stations.

Wall Ball
Hurdle Jump or Box Step
Slam Ball
Sumo Deadlift High Pull

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. There is no rest between stations and every repetition counts as a point. Rest up to 3:00 between rounds and then repeat!

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

Krav Maga Phase A & B TEST NIGHT! (6:15 PM – 8:00 PM at Krav Maga)



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