MONDAY 150810

For Time:

Concept 2 Row, 50 Calories
Shoulder to Overhead, 40 Repetitions (95lb. / 65lb.)
400 Meter Run

Rest up to 5:00 then,

On a 5:00 Running Clock Find your 1 Repetition Maximum Ground to Overhead

Note: Today’s workout is in honor of our Athlete Of The Week, Diane Urban. This workout is back by popular demand, only today we add the strength component.


Diane is Athlete Of The Week!


Congratulations to Diane who was recognized as Athlete Of The Week at CrossFit Amundson. Diane is one of several-hundred “CrossFit Amundson Remote Athletes”, and serves as the Chief of Police at Hayward Police Department. Diane placed in the Top 10 in the ENTIRE WORLD during the CrossFit Games Masters Division Open, and competed in the 2015 CrossFit Games in Carson, CA. Diane is recognized across the Country as a top level competitive CrossFit Athlete. In addition, Diane is deeply respected and admired in the Law Enforcement community for her “Leadership by Example” style of leadership. Diane has served at every level of Law Enforcement, including SWAT and Sniper with the San Jose Police Department. Diane’s oldest daughter Christine (AKA “Cobbie”) is a Police Officer at San Diego Police Department. Diane exemplifies the character values of service, faith, determination and courage. Congratulations Diane on all your success, and thank you for your service to our community.


Monday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP workout will be the HQ programming today.

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

“Running Cindy”

On a 20:00 Running Clock:

Run 400 Meters followed by

As Many Rounds As Possible of (AMRAP)
5 Pull-ups
10 Push-ups
15 Squats

Note: Use modifications and assistance as necessary. This is a great workout!

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



Facebook Comments