MONDAY 140512

Row 1K on the Concept 2 for a record time,

Rest as needed then,

3 rounds for time of:
Power Clean, 15 repetitions
12 Bar Over Burpees
9 Pull-ups

Note: Mens prescribed weight on the Barbell is up to 115lb. and women up to 85lb. Bar Over Burpees will be a side lateral jump today. Who can row a 1K in under 3:45 and then complete the triplet in under 8:00? Compare todays triplet time to March 10, 2014.



Please join Greg Amundson and Bailey Feeney for a Warrior Yoga class tonight from 6:00 to 7:00 PM in our Krav Maga studio. Tonight’s class will be co-taught by Greg and Bailey and will be themed around the felt experience of balancing effort with ease. The CrossFit Amundson Yoga and Mobility Class is a free class to all CrossFit Amundson Athletes and is highly recommended.


Interested in the CrossFit Amundson Endurance WOD? This incredible workout takes “Fitness Outside The Box” and tackles such challenges as hill sprints, soft-sand runs, ocean swims and stair-workouts. Transportation to the workout locations is provided with the EPIC Fitness Van. Space is limited to 10 Athletes. Please sign up at the gym or e-mail Info@CrossFitAmundson to reserve your spot.


Endurance WOD stair-sprint-battle demonstration with Cole and Graham [video]

Rosie tackels the infamous wood stairs with the heart of a warrior [video]