Workout Of The Day (WOD)
For the months of December 2014 and January 2015, we are bringing back the Wendler Strength Series for Bench Press, Front Squat and Shoulder Press. The Wendler Strength Series is an extremely effective progressive strength training program.
Wendler Strength Series for Bench Press and Front Squat (Week 2)
Rest as needed then complete two sets for maximum repetitions:
As Many Repetitions As Possible (AMRAP) in 1:00 of Kettlebell Swing
As Many Repetitions As Possible (AMRAP) in 1:00 of Pull-ups
As Many Repetitions As Possible (AMRAP) Box Jumps
Mallory is Athlete Of The Week
Congratulations to Mallory who was recognized as Athlete Of The Week at CrossFit Amundson. Although still in her first month at CrossFit Amundson, Mallory has captured the hearts of all the Coach’s with her incredible spirit, enthusiasm, determination and drive. Mallory serves our community as a Fire Fighter, and has a long-term goal of serving as a Peace Officer. Mallory always tackles the workout with courage and perseverance. In just a few short weeks, her progress and command of the foundational CrossFit skills is extremely commendable. Congratulations Mallory, and keep up the great work!
CrossFit Clinic (9:00 AM – 10:00 AM at Headquarters)
This week we begin Week 2 of the Clinic and will focus on the Deadlift series.
Clinic Skill: Deadlift and Kettlebell Swing and Rope Climb technique
Tabata Kettlebell Swing and Hand Release Push-up
CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
Tire Flips, 5 to 7 repetitions
Tire Pulls, 5 repetitions
40 – 60 RPM Aerodyne Bike for 1:00
10 Alternating 20 inch Box Steps
20 Slam Ball Cleans (10lb.)
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)