MONDAY 150413

Complete Each Round for Maximum Speed and Power:

For Time,

Power Clean, 30 Repetitions
1200 Meter Run (Big Loop)
30 Pull-ups

Rest as needed then,

For Time,

Front Squat, 20 Repetitions
800 Meter Run (Floral Street Loop)
20 Pull-ups

Rest as needed then,

For Time,

Shoulder to Overhead, 10 Repetitions
400 Meter Run
10 Pull-ups

Note: Prescribed barbell weight for men is 135lb. and women 95lb. Each round will be individually timed. The goal is consecutive repetitions at each weightlifting and gymnastics stations. This is a sweet session.

NaomiAOW

Naomi is Athlete Of The Week 

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Congratulations to Naomi who was recognized as Athlete Of The Week at CrossFit Amundson. Naomi’s performance during the recent CrossFit Open quickly became the stuff of legend, and her stellar technique, stamina and warrior-spirit enabled her to qualify for the next round of CrossFit Games Worldwide Competition. Naomi has nearly 15 years of CrossFit experience to her credit, and was one of the “Founding Members” of the original CrossFit HQ gym. Many of Naomi’s early experiences with CrossFit helped forge the way for now millions of CrossFit Athletes. In addition to her competitive drive in the gym, Naomi has served and protected our community as both a Police Officer with Santa Cruz Police, and now as a Deputy Sheriff with the Santa Cruz County Sheriff’s Office. Naomi recently represented the SCSO on the infamous Baker to Vegas relay run (along with Mark) as depicted in the photograph above. Thank you Naomi for being such an inspiration to all of us, and thank you for your service to our community.

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Monday Special Programs

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

Strength Development:

Tire Flips & Tire Pulls, 5 to 7 repetitions

Conditioning:

As Many Rounds As Possible in 4:00 of,

Run 200 Meters or 150 Jump Ropes
30 Squats
20 Push-ups
10 Super-Strict Pull-ups (Use a Band!)
Russian Kettlebell Swings (35lb. / 25lb.) Maximum Repetitions

Note: Complete up to three rounds of this workout. Rest as needed between rounds.

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

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