08 December 2014

MONDAY 141208

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
Rest 1:00
As Many Repetitions As Possible (AMRAP) in 1:00 of Pull-ups
Rest 1:00
As Many Repetitions As Possible (AMRAP) Box Jumps

Mallory is Athlete Of The Week

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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!

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Monday Special Programs 

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

Clinic Workout:

Tabata Kettlebell Swing and Hand Release Push-up

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

Strength Development:

Tire Flips, 5 to 7 repetitions
Tire Pulls, 5 repetitions

Conditioning:

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)

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