WEDNESDAY 141112

From “The CAMP” (CrossFit Amundson Maximum Performance)

1:00 on “The Bike” at 80/60 RPM

Immediately Followed by Three Rounds For Time of:
21 Ball Slams
15 Burpees
9 Toes to Bar

Cash Out with a 400 Meter Run

Note: Weight on the Ball Slam is 20lb. for men and 12lb. for women. Following three rounds of the triplet, the workout ends with a 400 meter run. This workout was “vetted” by Alex, Brad, Lars, Graham and Sgt.’s Pete and Dan on Saturday, November 17, 2013. It is legit.

Pete53lb.Pull-up

Pete is STRONGER

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Congratulations to Pete who Rx’d Tuesday’s “Challenge WOD #1” and then performed all 25 Pull-ups with a 53lb. Kettlebell. Pete’s fitness level, both mental and physical, is an awesome example of a true “Ready State” for the unknown and unknowable.

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Wednesday Special Programs

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

Complete Three Rounds:

100 Weighted Jump Ropes
21 Russian Kettlebell Swings
12 Strict Pull-ups with Band Assistance

CrossFit Clinic (9:00 AM – 10:00 AM at Headquarters)

This week is two of the Clinic and focuses on the Deadlift series.

Clinic WOD

As Many Rounds As Possible in 7:00 of:

Deadlift, 5 Repetitions
10 Lateral Bar Over Burpees

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“Everyone has been made for some particular work, and the desire for that work has been put in every heart.” – Rumi 

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