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.




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.


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


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