14 October 2014

TUESDAY 141014

“The Chief”

Complete Five Times:

As Many Rounds As Possible (AMRAP) of:

Power Clean, 3 Repetitions
6 Push-Ups
9 Squats

Note: You will have three minutes to perform As Many Rounds As Possible (AMRAP) of 3 Power Cleans, 6 Push-Ups and 9 Squats. On a “Variable Rest Ratio” of 1:00 to 3:00, the AMRAP will be repeated four additional times. Prescribed weight for men is 135lb. and women is 95lb. This weight selections will be scaled as appropriate. This is a super challenging yet fun workout. The last time we did “The Chief” as a gym was on December 21, 2012, and again on August 21, 2013. Check your fitness journals and get ready to set a new record! Be sure you attend the CrossFit Mobility Class tonight from 6:00 PM to 7:00 PM at our Krav Maga studio.

Randy Simmons Memorial Competition with LAPD

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On October 12, 2014, Greg Amundson joined David Leys and George Ryan as representatives of CrossFit, HQ, to support the Randy Simmons Foundation and Memorial Workout. Randy Simmons was a LAPD SWAT Operator killed in the line of duty and a good friend and co-worker of George Ryan. Greg and  George were Master of Ceremonies and Dave filmed the event for the CrossFit Journal.

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Tuesday Special Events

1:30 PM – 2:30 PM – CrossFit Amundson Endurance WOD

6:00 PM – 7:00 PM – CrossFit Mobility and Yoga Class

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