MONDAY 140804

Weighted Box Step-up 5-5-5-5-5 repetitions (each leg)

Rest as needed then,

As Many Rounds as Possible (AMRAP) in 7:00 of,

Ground to Overhead, 3 Repetitions
Hand Release Push-up, 9 Repetitions
Hurdle Jump, 6 Repetitions

Note: Be sure to watch the tutorial video on the Weighted Box Step-up technique. This skill, like the recent addition of the Toes to Ceiling, is a new technique CrossFit Amundson is adding to our repertoire of challenging gymnastic based skills. Much like the benefits of the Weighted Lunge (Coach Mike Burgener’s favorite skill for developing lower body strength!) the Weighted Box Step has the potential to develop extraordinary lower body strength and conditioning. On the AMRAP, barbell weight is up to 155lb. for men and 105lb. for women. Hurdle height is up to 30 inches for men and 24 inches for women. Be fast and explosive on each skill, focusing on forcefully pushing the ground away on each Ground to Overhead, Push-up and Jump.

Scott is Athlete of The Week!


Congratulations to Scott on being recognized as Athlete of The Week at CrossFit Amundson. Scott’s discipline in the gym is simply inspiring to observe, and no doubt comes from his former service in the United States Marine Corps. Scott frequently completes “Three Rounds” by attending a CrossFit Workout, an Endurance Workout, and then a Krav Maga practice. Scott recently displayed tremendous willpower and Warrior Spirit during the Run – Swim – Run – Swim by completing all the swims without the aid of a wetsuit. Scott is also a great training partner. He always pushes the limits of his physical and psychological tolerance, and encourages his peers to do the same. Congratulations Scott on being recognized as Athlete of The Week and keep up the inspiring work.


Monday Special Offerings at CrossFit Amundson

8:30 AM – 9:30 AM – Warrior Yoga Practice

1:30 PM – 2:30 PM – Amundson Barbell Club

6:00 PM – 7:00 PM – YogaBell Practice

7:15 PM – 8:00 PM – Krav Maga Phase A


Run – Swim – Run (GnaRSR) Update

Monday, August 11, 2014, is the exciting and challenging Santa Cruz GnaRSR from Santa Cruz to Capitola. CrossFit Amundson has won the Team Competition two years in a row, and our goal for 2014 is to send two teams of 7 successfully through the race. Team I will be captained by Greg Amundson and is recommended for people who have competed in the GnaRSR in the past. Team II will be captained by LeeAnn Bowden and is the perfect team for first time racers.

If you have signed up at Headquarters for this event, be sure to register HERE as a Team Member on CrossFit Amundson. You must register by Friday, August 8, 2014, to retain your spot on the team. Any questions, please check with Greg.


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