19 October 2015

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
Deadlift
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

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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.

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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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