MONDAY 160509

“Thriller”

Complete 5 Rounds for Time of,

Run 200 Meters
8 Burpees
6 Power Snatches (95lb. / 65lb.)
4 Squat Cleans (95lb. / 65lb.)

Note: Compare today’s time and weight to October 26, 2015. Although the workout is programmed at 95lb., and 65lb., find a weight that the 6 Power Snatches and 4 Squats Cleans can be consecutive. This is a deceivingly challenging training session!

2016 Never Forget Relay Run

Henry is Athlete Of The Week

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Congratulations to Henry who was recognized as Athlete Of The Week at CrossFit Amundson. Henry has been a lifelong Athlete, with significant accomplishments and experience as a boxer and distance runner, as well as Spartan Race competitor. Henry is the founder of the Law Enforcement Officers Memorial Relay Race, where he both directs the race, and competes! (See photo above!) Henry and his son’s Henry Jr. and Mike (serving in the US Army) are men of great moral character, and a keen sense of duty and service to others. Henry served for several years as a Deputy Sheriff with the Santa Cruz County Sheriff’s Office, and now serves as an Investigator with the District Attorney’s Office. Inside the gym, Henry is a force to be reckoned with. His endurance, stamina and “engine” are incredible, and his strength in both weightlifting and gymnastics continues to improve on a daily basis. Congratulations Henry on all your success, and thank you for being such an inspiration in our community.

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Monday Special Programs

Warrior Yoga 75 (9:00 AM – 10:15 AM at Satvana Yoga)

Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

“CHIPPER LIGHT”

Assault Bike or Concept 2 Row, 10 Calories
15 Kettlebell Sumo Deadlift High Pull
12 Kettlebell Goblet Squats
10 Burpee over Box or Hurdle

Note: Rest up to 3:00, then repeat this beauty 3 to 4 rounds. Hit this session fast and hard!

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)

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