FRIDAY 150508

Strict Pull-up Progression: 5,5,4,4,3

Rest as needed then,

“Fight Gone Bad!”

Three rounds of:
Wall Ball, 20lb. / 14lb. Medicine Ball (Maximum Repetitions)
Kettlebell Sumo Deadlift High-pull, 75lb. / 53lb. (Maximum Repetitions)
Box Jump, 20″ Box (Maximum Repetitions)
Dumbbell Push-press, 35lb. / 25lb. (Maximum Repetitions)
Concept 2 Row (Maximum Calories)

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. In todays FGB, we will be using the Dumbbell and Kettlebell’s in lieu of the traditional Barbell. This is an awesome session and good practice for the upcoming 2015 Battle Of The Badges!

EWOD

Team Big Bertha Hill Sprint!

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On Tuesday, May 5, 2015, Christina, Eddie, Bronson and Shawn braved the infamous Big Bertha Hill during the EnduranceWOD. The EWOD crew completed an 800 meter run, followed by 3 repeats up Big Bertha. Great job team!

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Friday Special Programs

Phase A Olympic Lifting (8:00 AM – 9:00 AM at HQ)

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Round 3 up Big Bertha with Christian, Eddie, Bronson and Shawn [video]

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Coaches Corner” – Positive Tense Communication

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The “Coaches Corner” is a new feature to the CrossFit Amundson website. Written and compiled by Greg Amundson, this weekly offering provides our Athletes with education and inspiration on the path to physical, mental and spiritual fitness.

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