TUESDAY 141021

Front Squat, 5,3,1,1,1 Repetitions. Go heavy and set a new 1RM Personal Record.

Rest as needed then,

For time:

100 Double-Unders (or 100 Weighted Jumps)
Front Squat, 21 Repetitions
100 Double-Unders (or 100 Weighted Jumps)
Front Squat, 15 Repetitions
100 Double-Unders (or 100 Weighted Jumps)
Front Squat, 9 Repetitions
100 Double-Unders (or 100 Weighted Jumps) 

Note: Use the rack ONLY on the heavy 5,3,1,1,1 repetitions. Set a record with a micro-goal of a Bodyweight Front Squat. On the timed evolution, men’s prescribed weight is 95lb. and women’s weight is 65lb. Athletes striving for Advanced Level should challenge this workout and use the Double-Under skill. Who can Front Squat over bodyweight and complete this workout, as prescribed, in under 7:00?

2015AffiliateTeam

2014 Affiliate Cup Competition Team

_______________

“Congratulations to everyone who participated in the 2014 CrossFit Affiliate Cup Competition. I was so humbled to watch the spirit, enthusiasm, and warrior-spirit of the Athletes from our gym who competed at the event. Many of the local CrossFit Affiliate gym owners and spectators commented on the spirit of CrossFit Amundson, the technical mastery of the skills, and the passion displayed during the workouts. In addition, thank you to the volunteers from our gym who helped to support the event. I’ve also received countless e-mails from our world-wide followers who were watching the event “on-line” and sending their support. I admire each of you for your courage and determination. I love you guys!” – Greg Amundson

_______________

Alex, Lee, Dorie and Leann – Affiliate Cup WOD 1 Demonstration [video]

_______________

Dr. Emoto dies a hero and a legend. [article]

_______________

Tuesday Special Events

1:30 PM – 2:30 PM – CrossFit Amundson Endurance Workout

6:00 PM – 7:00 PM – Warrior Body Zen Mind Yoga Class

7:00 PM – 8:00 PM – CrossFit Technique and Foundations Class

_______________