MONDAY 160822

“So Divine”

For Time,

Power Clean, 50 Repetitions (135lb. / 95lb.)
Push Jerk, 50 Repetitions (95lb. / 65lb.)
Burpee, 50 Repetitions

Note: Todays workout was created by Commander Mark Divine, and was his “lunchtime Yoga break” during the intensive 12 day Kokoro Yoga Teacher Training recently held at SEALFIT. There will be a 20 minute time cap on the workout. Weight’s prescribed are recommendations, and can be scaled both up and down. Athletes will use the same barbell for both skills, and will need to be strategic in how they set up their workstation. Hooyah!


Bella is Athlete Of The Week!


Congratulations to Bella who was recognized as Athlete Of The Week at CrossFit Amundson. Bella has been training at our gym for over a year, and her dedication has been a source of inspiration to our 8AM and 10AM athletes. Bella has a huge heart for fitness, and encouraging others to be at their best. Although Bella gravitates more towards our LIGHT program, her weightlifting skills are very technical, and her strength is second to none. Most notably, Bella has gained significant running speed and endurance, and frequently leads the pack on couplets and triplets involving a short sprint. Congratulations Bella on all your success, and keep up the great work!


Monday Special Programs

Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

For Time:

100 Weighted Jumps
Kettlebell Swing, 50 Repetitions (25lb. to 73lb.)
Goblet Squat, 40 Repetitions (Same Weight as Swing)
Burpee, 30 Repetitions
Alternating Standing Lunge, 20 Repetitions (10 Each Leg)
Pull-up, 10 Repetitions
100 Weighted Jumps

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)


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