Wendler Strength Series for Shoulder Press (Week 3)

Rest as needed then,

“CrossFit Amundson Challenge WOD #3”

Complete 3 Rounds Of:

On a 3:00 Running Clock,
Deadlifts, 3 Repetitions (Go Heavy!)
200 Meter Sprint with 35lb. / 25lb. Kettlebell
Maximum Repetition Lateral Bar Over Burpee

Note: This is the final “Challenge WOD” designed to test functional work capacity. These workouts are perfect indicators of a “ready state” of warrior-fitness, in particular for our Public Safety professionals. No more than three minutes rest between rounds. On the Deadlift, mens recommended weight is up to 315lb. and women’s weight 205lb. The weight selected should be heavy enough to require a high level of focus and concentration. The Kettlebell must be carried in one hand at “Stretcher Carry” height, with arm extended and Kettlebell next to your hip. You may switch hands but must put the Kettlebell down (no change while running.) Your score each round is the total number of Burpees completed added to your Deadlift weight. A great goal is Deadlift completed with 315lb. and 15 or more Burpees each round.

Carley Dorie

Dorie and Carley are STRONGER


Thursday Special Programs

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Clinic (7:00 PM – 8:00 PM at Headquarters)

Clinic Skills Week 1: Squat – Front Squat and Overhead Squat. Pull-up and Push-up.

Clinic WOD:

Complete 5 sets of Strict Pull-ups for Maximum Repetitions

Rest as needed then,

Complete 4 Rounds For TIme:

30 Squats
Run 200 Meters
15 Hand Release Push-ups
Run 200 Meters

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

Strength Development:

Tire Flips 5 to 7 Repetitions with a Heavy Tire!


1:00 on the Assault Bike at Maximum RPM immediately followed by,

50 Weighted Jump Ropes
15 Kettlebell Swings
12 Hand Release Push-up
9 Strict Pull-ups with Bands

Note: Complete three to five rounds of this circuit.

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow.


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