FRIDAY 150306

From “The CAMP” (CrossFit Amundson Maximum Performance)

“CAMP Gone Bad!”

Three rounds of:
Wall-ball (Maximum Repetitions)
Kettlebell Sumo Deadlift High Pull (Maximum Repetitions)
Hurdle Jump (Maximum Repetitions)
Ball Slam, (Maximum Repetitions)
Assault Bike (Maximum Calories)

Note: In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the Assault Bike where each calorie is one point. Keep a running total from one station to the next. Mens Kettlebell Weight is 53lb. and women’s is 35lb. Hurdle height is 24 inches for men and 20 for women. Wall-ball weight is 20lb. for men and 14lb. for women. Slam Ball weight is 20lb. for men and 12lb. for women. Bring your “A Game” today – it’s gonna be a good one! Can anyone Rx’ today’s workout and score over 300 total points? Compare todays effort to November 14, 2014 and January 9, 2015.

LolaChampion

Lola is a Champion!

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Coaches Corner” – Wisdom In Stillness – with Greg Amundson

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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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