MONDAY 150608

Bench Press 5-5-5-5-5 Repetitions,

Rest as needed then:

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Wall Ball Shots (20lb. /12lb.)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Pull-up

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Box Jump

Note: On the Bench Press, add weight to the Barbell on each set of 5 repetitions, working towards a 5 Repetition Maximum effort. A great goal for men is Bodyweight for 5 Repetitions, and women, 3/4 Bodyweight.

KristenAOW

Kristin is Athlete Of The Week

_______________

Congratulations to Kristin who was recognized as Athlete Of The Week at CrossFit Amundson. Kristin is a huge source of inspiration to the women in our gym. A mother of two beautiful children, wife to Chris (a local CHP Officer) and school-teacher, Kristin still makes time to attend CrossFit classes on a daily basis. Once in the gym, Kristin is renowned for her strong Barbell technique and her incredible gymnastics ability. In addition to her fitness capacity, Kristin is also very encouraging of herself, and all the other Athletes in the gym. A recent video of Kristin crushing a super-challenging workout side-by-side with Nate and Greg motivated several women from around the country to try CrossFit for the first time. Congratulations Kristin on all your success, both inside and outside the gym!

_______________

Monday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete Four Rounds for Time:

100 Jump Ropes or 50 Double Unders
30 Squats
20 Hand Release Push-ups
10 Pull-ups

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

Strength Development:

Tire Flips & Tire Pulls, 5 to 7 repetitions

Conditioning:

As Many Rounds As Possible in 4:00 of,

150 Jump Ropes
30 Squats
20 Hand Release Push-ups
10 Super-Strict Pull-ups (Use a Band!)
Russian Kettlebell Swings (35lb. / 25lb.) Maximum Repetitions

Note: Complete up to three rounds of this workout. Rest as needed between rounds.

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

Krav Maga Phase A & B (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B & C (7:15 PM – 8:00 PM at Krav Maga)

_______________