Fight Gone Bad!
Three Rounds Of:
Wallball Shots (20lb. / 14lb.)
Kettlebell Sumo Deadlift Highpull (75lb. / 53lb.)
Box Jump (20′ men and women)
Dumbbell Push-Press (35lb. / 25lb.)
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 rower where each calorie is one point. Keep a running total of repetitions and calories at each station. How many people can Rx todays session and achieve 300 or more points each round?
“Young Seth” is Athlete of The Week!
It only took one week for Seth to be recognized as Athlete of The Week at CrossFit Amundson. Seth is training with us all the way from Alaska in preperation for a high level wrestling tournament, and his competitive drive, focus, intensity and ambition will be the stuff of legends. This young man is truly on a vision quest to be one of the greatest wrestlers of all time, and we believe all his goals, both on and off the mat, will be accomplished. On Thursday, Seth set the new gym record on our “Big Loop” with an incredible 4:42, besting Coach by nearly twenty seconds. In addition to his fierce drive to be a champion, Seth is extremely humble, respectful, kind and eager to learn from everyone around him. We are very grateful to have the opportunity to welcome Seth into our family, and are extremely happy to recognize him as Athlete of The Week. Congratulations Seth, we are all cheering for you!
Light WOD (5:00 PM – 6:00 PM at HQ)
Our Light programming will be our HQ workout today.
Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)
Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)
Follow the link to learn about our new Open Gym membership upgrade option.