MONDAY 150518

Strict Pull-up Progression: 7,6,5,4,3

Skill Development: USAW Power Snatch Progressions.

Complete Five Sets – Start with Barbell and add weight as necessary:

Power Snatch from Power Position, 3 Repetition
Power Snatch from Above Knee (2 Second Pause) 2 Repetitions
Power Snatch from Floor, 1 Repetitions

Note on Snatch Progressions: We will begin with a series of mobility exercises, including the Overhead Squat, to teach the fundamentals of the overhead and receiving position.

Workout Of The Day (WOD)

As Many Rounds As Possible in 8:00 of,

30 Double Unders
Power Snatch, 15 Repetitions (75lb. / 55lb.)



Ron is Athlete Of The Week


Congratulations to Ron who was recognized as Athlete Of The Week at CrossFit Amundson. Ron exemplifies the spirit of “Lifetime Fitness” in the manner in which he has incorporated CrossFit, LIGHT, Yoga and Krav Maga into his daily practice. Since Ron started at CrossFit Amundson, he has been “aging backwards” in a remarkable way. His adaptation to the techniques and metabolic demands of CrossFit are inspiring to everyone who trains with him – including Greg Amundson, one of Ron’s favorite training partners during the Tuesday and Thursday LIGHT class. Ron is a lifetime martial artist and true warrior, and his spirit in Krav Maga is incredible to see in action. Ron and his wife Nancy train together, and often complete multiple classes in one day, including LIGHT immediately followed by Yoga. Ron is encouraging, humble, determined, persistent and embraces positivity both inside and outside the gym. Congratulations Ron on all your success!


Monday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

One Minute “On” followed by One Minute “Off” at the following stations:

Concept 2 Rower (Every Calorie Counts!)
Wall Ball (20lb. / 14lb. )
Box Jump
Kettlebell Sumo Deadlift High-Pull (53lb. / 35lb.)

Complete up to Two Rounds with 3:00 rest between rounds.

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

Strength Development:

Tire Flips & Tire Pulls, 5 to 7 repetitions


As Many Rounds As Possible in 4:00 of,

150 Jump Ropes
30 Squats
20 Hand Release 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)

Krav Maga Phase A & B (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B & C (7:15 PM – 8:00 PM at Krav Maga)


Open Gym Summer Schedule Is Here!

During our summer season, Open Gym is now available Monday through Friday from 1:00 PM to 4:00 PM. Our weekend schedule remains the same all year round. Enjoy!