THURSDAY 151119

From “The CAMP” (CrossFit Amundson Maximum Performance)

As Many Rounds As Possible in 5:00 of,

3 Power Cleans (135lb. / 95lb.)
6 Push-ups
9 Squats

Rest 5:00 then,

As Many Rounds As Possible in 3:00 of,

3 Power Cleans (135lb. / 95lb.)
6 Push-ups
9 Squats

Rest 3:00 then,

Complete One Round For Time of,

3 Power Cleans (135lb. / 95lb.)
6 Push-ups
9 Squats

Rest 1:00 then,

On a 5:00 Running Clock Find your 1 Repetition Max (1RM) Clean.

Note: Todays workout is an “old school” original CAMP workout from 2012 and is based on the famous Hero WOD “Chief”. The equal work-to-rest interval encourages maximum speed, power and endurance through the triplet of skills. How many Athletes can maintain a .30 second split time through the workout, and then achieve a Bodyweight Clean? Compare todays total repetitions and weight to October 28, 2015.

RonKravMaga1Year

Ron – One Year of Krav Maga and CrossFit Training

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Congratulations to Ron one the achievement of a big goal: One year of dedicated training in Krav Maga and CrossFit. Since Ron’s first CrossFit workout, he has been a dedicated Athlete at our gym, often training up to four times a week, and many times twice a day between LIGHT and Krav Maga. Congratulations Ron on all your success, and thank you for being such an inspiration!

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Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete Three Rounds for Time:

50 Squats
20 Kettlebell Swings (35lb. / 25lb.)
10 Pull-ups
200 Meter Farmers Carry with Kettlebell

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

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

Warrior Circuit#2
Complete 1:00 At Each Station:

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up or Rope Climb
Power Wheel (Got Core!)
Bonus Station?

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest. In addition, we may also utilize the “Tabata Interval”. Our HQ classes will be joining our Light class tonight!

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu Please note tonights class is cancelled due to the FREE Jack Shields Seminar hosted at Kaijin Mixed Martial Arts. All CrossFit Amundson Jiu Jitsu students are encouraged to attend! 

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