FRIDAY 150522

Strict Pull-up Progression: Rest

Concept 2 Row, 1000 Meters
Thruster, 21 Repetitions (85lb. / 55lb.)
15 Pull-ups

Concept 2 Row, 750 Meters
Thruster, 18 Repetitions (85lb. / 55lb.)
12 Pull-ups

Concept 2 Row, 500 Meters
Thruster, 15 Repetitions (85lb. / 55lb.)
9 Pull-ups

Note: Rest up to 3:00 between each round and time each round separately in “Sprint Round” fashion. This triplet, created by Coach Greg Glassman in early 2004, was part of the CrossFit Level I seminar protocol for seminars in Santa Cruz in 2006, and was part of the testing process for Navy SEALS at the Seal Qualification Course in Coronado, CA.

MayaWatrWOD

Maya briefs the WaterWOD

______________

Friday Special Programs

Phase A Olympic Lifting (8:00 AM – 9:00 AM at HQ)

_______________

Coaches Corner” – Cops as Professional Athletes [Audio]

_______________

The “Coaches Corner” is a new feature to the CrossFit Amundson website. Written and compiled by Greg Amundson, this weekly offering provides our Athletes with education and inspiration on the path to physical, mental and spiritual fitness.

_______________

Memorial Day Murph Update!

Our Third Annual Memorial Day Murph Workout (1 Mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats) takes place on Monday, May 26, 2015. We will be offering a free BBQ for our Athletes between approximately 11: 30 AM and 1:00 PM. Our goal this year is to run 2 heats of Murph. The workout and logistical brief for both heats will take place at 11:30, the first heat will start Murph at 11:45, and heat 2 will commence at 12:00 PM. Everyone is welcome to participate, and we will offer several modifications to ensure all levels can complete the challenge. Everyone is also encouraged to bring their favorite beverage or side-dish to share!

_______________