WEDNESDAY 161221

Threshold Mash-up Training

As Many Repetitions As Possible in 1:00 (AMRAP) of Pull-ups

Rest 1:00

As Many Repetitions As Possible in 1:00 (AMRAP) of Wallball Shots (20lb. / 14lb.)

Rest 1:00

As Many Calories As Possible in 1:00 (AMRAP) of Concept 2 Row

Rest as needed and calculate your 50% Threshold Percentage for Each Station then,

On a 12:00 Running Clock (4 Rounds Each Station)

Minute One: Pull-up (50% of Threshold)
Minute Two: Wallball Shots (50% Threshold)
Minute Three: Concept2 Row (50% Threshold)

Note: Athletes can pick their start station, but must honor the prescribed order of rotation. The Threshold Mash-up Training was born in CrossFit Amundson, and is now known around  the world in the book Firebreather Fitness. The 50% threshold is extremely challenging – come ready for a good one!

Greg Amundson and Annie Sakamoto in Firebreather Fitness

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Good luck and hard punches to our Krav Maga Long Gun Series A students tonight on their Graduation Test! Please note the test is from 5PM to TBD. With permission from Greg Amundson, guests are welcome to attend and watch.

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New Firebreather Shirt now Available! HQ Athletes use promo code “CrossFit HQ” for $10.00 discount which equates to free shipping. Your shirt will be delivered to the gym.

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Wednesday Special Programs

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

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga TEST TONIGHT 5PM – TBD

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