MONDAY 151019

Masters Series Throwdown “Bar Crawl”

On a 5:00 clock, work up to a 9 Repetition Maximum (9RM) Push Jerk,

Rest 5:00 then,

9, 15, 21 Repetitions of
Front Squat
Shoulder to Overhead

Note: Todays WOD comes from the Orange & Black Masters Series Throwdown competition many of our Athletes are registered in. For registered Athletes, check the Masters Series website for the Rx’d weights, depending on age category. For non-registered Athletes, once you establish your 9RM Push Jerk, use this same weight for all 3 barbell movements. There will be a 15:00 time-cap on todays session. The ascending order of repetitions is really challenging – bring your A-game and mental-toughness to the gym today!


Andrew is Athlete Of The Week


Congratulations to Andrew who was recognized as Athlete Of The Week at CrossFit Amundson. Andrew has been training at CrossFit Amundson since the summer of 2012, and has made a radical transformation during this time period. Through hard-work, practice, dedication, goal-setting and determination, Andrew has forged himself into one of the top performing Athletes at our gym. In addition, Andrew recently accomplished a lifelong goal of being hired as a Firefighter for Central Fire Department in Santa Cruz County. Andrew is a man of immense character, and is a true testament to the power of faith, prayer and commitment to service. Congratulation Andrew on all your success, and thank you for serving and protecting our County.


Monday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP workout will be our HQ session with modifications as needed, utilizing both Dumbbells and Medicine Balls.

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

“The Blitz”

Complete 3 Individually Timed 5:00 AMRAP Rounds of:
21 Burpees
15 Slam Balls
9 Pull-ups

Note: This is a blaster! Can anyone complete 3 or more rounds? Rest up to 3:00 between rounds.

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

Krav Maga Please note Krav Maga is cancelled tonight. 


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