MONDAY 170814
Station Rotation at Krav Maga
One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)
Assault Bike
Concept2 Row
GHD Sit-up
Battle Ropes
Peg Board
Rest as needed then,
“Nasty Girls”
Three Rounds for Time:
50 Squats
10 Hang Power Cleans (135lb. / 95lb.)
Run 100 Meters (to Krav Maga)
7 Bar Muscle Up’s (or 21 Pull-ups and 21 Hand Release Push-ups)
Run 100 Meters
Note: Our HQ session is an “Old School” original CrossFit workout, made famous following a YouTube video that went viral, featuring original CrossFit female athletes Nicole, Annie and Eva. It’s gonna’ be a good one!
Vince is Athlete Of The Week
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Congratulations to Vince (seen here training Krav Maga with Perry) on being recognized as Athlete Of The Week at CrossFit Amundson. This is the second time Vince has been recognized as AOW, and for good reason: This guy continues to improve in all qualities of his physical fitness, routinely setting records in endurance and running workouts, while also developing immense capacity in Krav Maga, Bag Class and Yoga. Vince has a huge heart for serving others, and his kindness radiate through his smile, his words of encouragement, and his very presence. Congratulations Vince on all your success, and keep up the inspiring work!
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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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Follow the link to learn about our new Open Gym membership upgrade option.
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CrossFit Amundson
CrossFit Amundson
Firebreather Athletics
