TUESDAY 140909

Weighted Box Step-up 5-5-5-5-5 repetitions (each leg)

Rest as needed then,

Five Rounds Against a 1:00 Running Clock of,

Kettlebell Swing, 15 Repetitions
As Many Repetitions As Possible of Barbell Thruster

Note: Be sure to watch the tutorial video on the Weighted Box Step-up technique. This skill is a new technique CrossFit Amundson is adding to our repertoire of challenging gymnastic based skills. Much like the benefits of the Weighted Lunge (Coach Mike Burgener’s favorite skill for developing lower body strength!) the Weighted Box Step has the potential to develop extraordinary lower body strength and conditioning. For the AMRAP, rest up to three minutes between rounds. Prescribed barbell weight is up to 95lb. for men and 65lb. for women. Kettlebell weight is up to 53lb. for men and 35lb. for women. Check your fitness journals and try to set a new record today – this workout was last completed in our gym on August 28, 2014.

10AMWarriors

_______________

Good luck and safe paddles to Greg, Eddie, Justin, Don, Dom, Matt, Michael, Matthew, Colin and Roberto on their Stand Up Paddle (SUP) to the 1 Mile Buoy today!

_______________

Tuesday Special Events

1:30 PM – 2:30 PM – CrossFit Amundson Endurance WOD with Greg Amundson at Blue Ball Hill

6:00 PM – 7:00 PM – Warrior Body Zen Mind Yoga Practice

7:00 PM – 8:00 PM – CrossFit Amundson Foundations Class

_______________