FRIDAY 141205

Skill Development:

With a dumbbell, starting from a supine position, perform a Turkish Get-up with your right hand. From a standing position, perform 5 single arm Overhead Squats. Return to supine position, and perform same routine with the left arm. Find a weight that is challenging yet ensures perfect technique and mechanics. Perform two to three rounds. The Turkish Get-up will be reviewed in each class.

Rest as needed then,

From “The CAMP” (CrossFit Amundson Maximum Performance)

Blast through this series of couplets:

Concept 2 Row, 15 Calories
Wall Ball, 15 Repetitions

Assault Bike, 30 seconds at 70 + RPM
Wall Ball, 15 Repetitions

Double Under, 50 Repetitions
Wall Ball, 15 Repetitions

Note: Perform at least two rounds of each of the three couplets for a total of at least 6 evolutions. No more than 2:00 rest between rounds and couplets. 100 Red Jumps may be substituted for the Double Under. Our Advanced Athletes should set a goal of performing 2 rounds of each couplet with an average round-time of 1:10.


Nate – Carlos – Omar – Chris – Bernie. Ture Champions.


Coaches Corner” – Developing Warrior Awareness with Greg Amundson


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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