MONDAY 161219

Wendler Strength Series for Shoulder Press (Week 3 – Final Week!)

Rest as needed then,

On a 3;00 Running Clock,

Row 300 Meters (Men) or 200 Meters (Women)
Kettlebell Swing, 21 Repetitions (53lb. / 35lb.)
15 Box Jumps (24′ / 20)
Toes To Bar, As Many Repetitions As Possible (Score)

Rest up to 3:00 and repeat.

Note: Today we are in our second week of the Wendler Strength Series. Next week will be our final week for the Press, which will be followed by the Thruster. The metabolic conditioning session today comes from our CAMP (CrossFit Amundson Maximum Performance) and is designed to be a super tight time constricted session, forcing a “sprint” to the bar for the final score.

TJ Murphy is Athlete Of The Week!

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Congratulations to world renowned author TJ Murphy on his recognition as Athlete Of The Week at CrossFit Amundson. TJ and Greg Amundson met in early 2010, when TJ was developing an article for Competitor Magazine on CrossFit, and starting the initial outline for his book Inside The Box. Their friend continued over the years, with a deep mutual respect for each others passion for education, writing and leadership. In 2014, TJ met Mark Divine, a longtime friend of Greg’s, and the common interests began to result in several creative projects. TJ’s article on Kokoro Camp called “The Worlds most Intense Fitness Program” in Outside Magazine created a huge spike of interest in Kokoro Camp and SEALFIT. However, it was TJ’s book called “Inside The Box” that really propelled him onto the scene as an authoritative author and and expert on the culture and community of CrossFit. When TJ and Greg first met, they knew it was only a matter of time before they collaborated on a book together, and when the opportunity with the publishing house Velo Press presented itself, they jumped at it! Congratulations TJ on all your success, and thank you for you inspiration as an author to millions of readers around the world. Hooyah!

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Krav Maga Long Gun Defense Test

The Phase A Long Gun Defense Test is scheduled for Wednesday, December 21, from 5PM to 7PM. 

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Monday Special Programs

Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

Krav Maga (6:00 PM to 7:00 PM – Final Review before Test!)

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