MONDAY 161205

Wendler Strength Series for Shoulder Press (Week 1 – Add 10lb.)

Rest as needed then,

On a 3:00 Running Clock,

Row 30 Calories,
Wallball, 30 Repetitions (20lb. / 14lb.)
Pull-ups, As Many Repetitions As Possible

Rest up to 3:00 and repeat.

Note: For the Wendler Series, we are on our final 3 week progression. Following this 3 week series, our next Wendler series will combine the benefits of the Front Squat, and the Press, by utilizing the Thruster. On the AMRAP workout, your score each round is the number of Pull-ups completed. How many people can Rx’ the workout, and achieve 30 or more Pull-ups each round?

greg-and-maurizio

Maurizio is Athlete Of The Week!

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Congratulations to Maurizio who was recognized as Athlete Of The Week at CrossFit Amundson. Maurizio is one of the CrossFit Amundson Remote Athletes who lives and trains in Milan, Italy, where he owns and operates CrossFit The Shelter, and is Director of Training at Interval Plus CrossFit in Riyadh, Kingdom of Saudi Arabia. In 2009, Greg and Maurizio met when Greg was teaching a CrossFit Level I Course at CrossFit Brand X. Since that time, Maurizio has gone on to achieve training credentials in Ashtanga  Yoga, Infant Swimming Resource, SEALFIT and SPEAR. Maurizio is now in the process of helping Greg with the publication of his book Firebreather Fitness in Italy and Saudi Arabia, in addition to a lecture and seminar tour of both Countries. Maurizio is dedicated and passionate about CrossFit, and embodies the values of determination, service, dedication and faith. Congratulations Maurizio, and thank you for being such a great ambassador for CrossFit throughout the world.

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Monday Special Programs

Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

Krav Maga (Long Gun Defense Class VI – 6:00 PM – 6:45 PM at Krav Maga)

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