MONDAY 170605

Krav Maga Station Rotation:

One Round of One Minute “On” followed by One Minute “Off”

Concept2 Row
Battle Ropes
Assault Bike
GHD Sit-up
Peg Board

Rest as needed then at HQ,

For Time:

100 Double Unders (or 150 Weighted Jumps)
30 Dumbbell Snatches (15 Each Arm, 35lb. / 25lb.)
75 Double Unders (or 125 Weighted Jumps)
20 Dumbbell Snatches (10 Each Arm)
50 Double Unders (or 100 Weighted Jumps)
10 Snatches (5 Each Arm)

Note: For the snatch, both heads of the Dumbbell must touch the floor. Technique will be reviewed at the start of each class.

Kiel is Athlete Of The Week!

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Congratulations to Kiel who was recognized as Athlete Of The Week at CrossFit Amundson. This guy is a powerhouse! To give you an understanding of his capacity, in the same week, Kiel set a gym record on “Grace” with an incredible time of 2:14, and then performed “Murph” in under one-hour, while wearing a 20lb. weight vest! In addition to his immense physical strength, speed and power, Kiel is taking the time to fully develop his mobility, breath awareness and flexibility, through his participation in our Yoga program. Kiel is super encouraging of his training partners, is quick with a kind word, and always has a smile on his face. Congratulations Kiel on all your success, both inside and outside the gym!

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Monday Special Programs

Light WOD (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)

6:15 PM – 7:00 PM Krav Maga Bag Yellow Belt (At Krav Maga)

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