MONDAY 141222

Workout Of The Day (WOD)

Wendler Strength Series for Bench Press and Front Squat (Week 1 / add 10lb.)

Rest as needed then,

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Toes to Bar or Parallel Bar Pass Throughs

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Dumbbell Snatch (35lb. / 25lb.)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Double Under’s or Weighted Jump Ropes


Paul (on left) is Athlete of The Week


Congratulations to Paul who was recognized as Athlete of The Week at CrossFit Amundson. Paul has established himself at the gym as a true “Waterman” by his exceptional performance in the CrossFit Amundson WaterWOD program. Paul completes the workouts with stunning surface swimming technique, and pushes himself to the limit during the challenging underwater swimming evolutions. Inside the gym, Paul has made remarkable progress in his technique, range of motion, and pursuit of virtuosity. Congratulations Paul on all your success, and keep up the inspiring work!


Monday Special Programs

CrossFit Clinic (9:00 AM – 10:00 AM at Headquarters)

We are starting our fourth week of Clinic and will focus on the Press series and Concept II Rowing Technique.

Clinic Skill: Press and Push-Press, Concept II Rowing

Clinic Workout:

Seven Rounds For Time:

7 Wall Ball Shots
7 Burpees

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Strength Development:

Tire Flips, 5 to 7 repetitions
Tire Pulls, 5 repetitions


40 – 60 RPM Aerodyne Bike for 1:00
10 Alternating 20 inch Box Steps
20 Slam Balls

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

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)


Rowing Competition with “Row’d Royalty” 

Join CrossFit Amundson and our friends from Concept 2 Rowing and “Row’d Royalty” for an awesome test of speed, power, stamina, endurance and rowing technique. The competition will consist of one workout a week for 4 weeks beginning Wednesday, January 7th. Participants have until the following Monday at 12 PM PST to enter their score. During the competition season, CrossFit Amundson will be offering free 30 minute Rowing Clinics every Saturday from 1:00 PM to 2:00 PM.


  • Open Men Tall (5’10″ and above)
  • Open Men Standard
  • Open Women Tall (5’7″ and above)
  • Open Women Standard
  • Masters Men & Women (40+)

Registration is $10.00 and each Athlete from CrossFit Amundson interested in competing must REGISTER.


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