MONDAY 160111

Complete Three Rounds For Time Of,

10 Burpees
Power Clean, 5 Repetitions (185lb. / 125lb.)
400 Meter Run

Note: Todays workout incorporates one of the heaver Power Clean prescribed weights out gym has used. This weight is designed to test the threshold of our Advanced Athletes, and be source of inspiration for the long term potential of the CrossFit program. Scale the weight as needed in order to ensure technique, safety, and completion of the workout.

AlexAOW

Alex is Athlete Of The Week

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Congratulations to Deputy Sheriff Alex Spencer on being recognized as Athlete Of The Week at CrossFit Amundson. Before achieving his life-long goal of serving Santa Cruz County as a Deputy Sheriff, Alex was (and still is!) one of the most admired and loved Coaches in our gym. With an incredible background in Strength and Conditioning, few people were able to match Alex’s combination of speed, power and “engine”. Even during the Academy and Field Training, Alex remained disciplined about his CrossFit training, and continued to excel in the workouts. Alex’s intention for pushing himself in the gym was to “win where it really counts” and his attitude is contagious with all Public Safety professionals in our gym. One of the most reassuring (or fearful) sights is seeing Alex in uniform! Congratulations Alex on all your success, keep up the awesome work, and be safe out there!

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Monday Special Programs

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

Complete Three Rounds For Time:
100 Weighted Jumps (or 50 Double Unders)
21 Kettlebell Swings (35lb. / 25lb.)
9 Pull-ups
100 Weighted Jumps
15 Kettlebell Swings
15 Pull-ups
100 Weighted Jumps
9 Kettlebell Swings
21 Pull-ups

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)
Note: Please bring a towel or personal yoga mat to Krav Maga! 

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