MONDAY 170911

Station Rotation at Krav Maga:

One Minute “On” followed by One Minute “Off” at Following Stations:
Assault Bike
Concept2 Row
Slam Ball
Battle Ropes
GHD Sit-up

Then at HQ,

Bench Press 10, 7, 5, 3 Repetitions (Tempo Training)

Rest as needed then,

Complete One “Sprint Round” For Time:

Kettlebell Swing, 50 Repetitions (53lb. / 35lb.)
400 Meter Run
Burpee, 30 Repetitions

Note: On the Bench Press, we will be utilizing “Tempo Training” methodology. From the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions. For the “Sprint Round” blast through this triplet, with maximum speed and intensity. Compare todays effort to September 11, 2015.

Rachel is Athlete Of The Week


Congratulations to Rachel who was recognized (for the Second Time!) as Athlete Of The Week at CrossFit Amundson. Rachel and her husband Van (also an AOW!) has been training at our gym for over 5 years, with continued success, improvement and mastery within every department of her athleticism. Since first joining, Rachel has gravitated to our 6AM class time, where she frequently sets the bar high for her classmates, in addition to all the other Athletes training at various times of the day. Rachel has the unique ability to face the most challenging workouts with a lighthearted attitude, while at the same time, absolutely crushing it! Rachel is also quick with a smile and kind word, and always encourages her fellow athletes. Congratulations Rachel on your continued improvement and success, and keep up the inspiring work!


Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)


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