MONDAY 150105

Workout Of The Day (WOD)

Wendler Strength Series for Bench Press and Front Squat (Week 3 / add 10lb.)

Rest as needed then,

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Concept 2 Row (Maximum Calories)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Thruster (45lb. / 35lb. Barbell)

Rest 1:00

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

Note: We are in our final month of the Wendler Strength Series for Bench Press, Front Squat and Shoulder Press. We’ve already seen some remarkable and inspiring results in strength, with numerous “Personal Records” in these lifts. Notice on today’s AMRAP the similarity to the famous CrossFit Girl WOD “Jackie”. Athletes can pick their start-station but must honor the prescribed rotation. Rest exactly 1:00 between stations. This is a sweet, well rounded training session.


Graham is Athlete Of The Week


Congratulations to Graham who was recognized as Athlete Of The Week at CrossFit Amundson. Graham represents the true “Mind – Body – Spirit” of the CrossFit Amundson Athlete. Extremely disciplined and principled, Graham trained extensively hard for over a year in preparation for serving in a Special Operations capacity with the United States Air Force. The past several months, Graham has been completing rigorous training in the Special Operations Weather Team Pipeline, including AF Basic Military Training the brutal Special Operations Weatherman Selection Course in San Antonio, TX. Graham is currently enrolled in the 30 week Special Operations Initial Skills Course at Keesler AFB in Biloxi, MS. Congratulations Graham on all your success and thank you for serving our Country.


Monday Special Programs

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

Strength Development:

Tire Flips, 5 to 7 repetitions
Tire Pulls, 5 repetitions


40 – 60 RPM Aerodyne Bike for 1:00
10 Alternating 20 inch Box Steps or 20 Hurdle Jumps
20 Slam Balls

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

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)


Musha Shugya: The Quest of the WarriorComing Soon!


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