FRIDAY 150703

“Gymnastics Station Rotation”

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of: Rope Climb

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of: Ring  Dip

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of: Toes to Bar

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of: Parallel Bar Pass Through

After completing two rounds of the rotation, rest as needed then,

For Time:

200 Meter Farmers Carry Left Hand (53lb. / 35lb.)
50 Squats
40 Double Unders (or 80 Weighted Jumps)
30 Kettlebell Swings (53lb. / 35lb.)
20 Burpees
10 Pull-ups
200 Meter Farmers Carry Right Hand (53lb. / 35lb.)

Note: On the “Gymnastics Station Rotation” complete the entire circuit twice. Athletes can chose their start station, but must honor the prescribed order of rotation. Modifications for all exercises will be taught in the gym. A great goal is 1 Rope Climb, 10 Ring Dips, 10 Toes to Bar, and 10 Pass Throughs every minute.

Smoothie

Official CrossFit Amundson Smoothie Now Available at Amazon Juices!

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July 2015 Musha Shugya Update

The July Musha Shugya “Warrior Quest” has been rescheduled to August 15, 2015, to accommodate Athletes attending the 2015 CrossFit Games. This event will be limited to 12 Candidates. Former Musha Shugya graduates are eligible to sign up for the entire event, or participate in select evolutions. All former graduates are encouraged to attend the Graduation Ceremony. The August Musha Shugya will commence at 6:00 AM and secure at approximately 6PM. Please sign up at HQ. There are 3 spots available for CrossFit Amundson “Remote Athletes” who would like to participate. Any questions, check with Greg Amundson.

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Friday Special Programs

Phase A Olympic Lifting (8:00 AM – 9:00 AM at HQ)

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Coaches Corner” – Nutrition For Health and Performance

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The “Coaches Corner” is a new feature to the CrossFit Amundson website. Written and compiled by Greg Amundson, this weekly offering provides our Athletes with education and inspiration on the path to physical, mental and spiritual fitness.

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