MONDAY 150406

From “The CAMP” (CrossFit Amundson Maximum Performance)

Complete 1:00 At Each Station. Rest exactly 1:00 Between Stations.

Assault Bike (Maximum Calories)
Hurdle Jump (Maximum Repetitions)
Slam Ball ( 20lb. / 12lb. Maximum Repetitions)
Buso Ball Squat (Maximum Repetitions)
GI Jane’s (Maximum Repetitions)

Rest 3:00 and Repeat.

Note: Today’s HQ workout is a combination of the training modality from our CAMP and LIGHT program. The “One to One” work to rest ratio encourages maximum intensity at each station. Athletes will complete two full rounds (10:00 total minutes of work) followed by a 30 second “sprint round” with .30 seconds “On” and .30 seconds “Off”. Athletes can choose their “start station” but must honor the prescribed order of rotation.

MarkAOW

Mark is Athlete Of The Week

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Congratulations to Mark who was recognized as Athlete Of The Week at CrossFit Amundson. Mark is from the “old school” and was one of the first Athletes from the Santa Cruz County Sheriff’s Office to participate in CrossFit at the original CrossFit HQ gym in early 2003. Mark was subject to many of the “trial and error” workouts that were infamous in the early days of the CrossFit program. Mark has been training at CrossFit Amundson for over two years. In addition to training CrossFit, Mark is an excellent marksman, horseback rider, and now long-distance runner! Mark was on the SCSO Baker to Vegas Relay Team (pictured above) along with Naomi. During Marks leg of the run, temperatures soared above 93 degrees. According to Mark, it was the most challenging experience of his life. Congratulations Mark on all your success both inside and outside the gym, and thank you for protecting and serving our community.

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Monday Special Programs

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

Strength Development:

Tire Flips & Tire Pulls, 5 to 7 repetitions

Conditioning:

As Many Rounds As Possible in 4:00 of,

Run 200 Meters or 150 Jump Ropes
30 Squats
20 Push-ups
10 Super-Strict Pull-ups (Use a Band!)
Russian Kettlebell Swings (35lb. / 25lb.) Maximum Repetitions

Note: Complete up to three rounds of this workout. Rest as needed between rounds.

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

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