MONDAY 160613

“Filthy Fifty”

For Time:
400 Meter “Buy In”
50 Double unders
50 Burpees
50 Wall Ball Shots (20lb. / 14lb.)
50 Dumbbell Push Press’s (25lb. / 15lb.)
50 Toes to Bar (or Ab Mat Sit-up)
50 Kettlebell Swings (53lb. / 35lb.)
50 Box Jumps (24′ / 20′)
400 Meter “Buy Out”

Note: Today’s workout is an “old school” original CrossFit HQ workout circa 2002, that was infamously known as “Filthy Fifty.” This workout is also what’s known as a “chipper” in which you “chip away” at each station until your done! Bring your “A Game” – this is gonna be a good one!

ShannonAOW

Shannon is Athlete Of The Week

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Congratulations to Shannon who was recognized as Athlete Of The Week at CrossFit Amundson. Shannon is a beautiful testimony to the term “Lifetime Fitness”. Shannon and her husband, Doctor Aaron Van Brunt, are pregnant, and she is training nearly every day as hard as ever. Shannon serves our community as a nurse, and she exemplifies the spirit of kindness, service, and compassion. At the gym, Shannon is quick to smile and encourage the Athletes training alongside her. Shannon is also a true “Tri Fecta Athlete” who trains in both Krav Mga, CrossFit, and Yoga. Congratulations Shannon on all your success!

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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)

Our LIGHT workout will be our HQ programming today.

Krav Maga Please note Krav Maga is cancelled tonight. There will be open gym at Krav Maga for currently enrolled Krav Maga athletes.

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