23 December 2014

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TUESDAY 141223

Every Minute On The Minute (EMOM) for 10:00:

Complete Two Repetitions Of,
Power Clean to Push-Press (With only 1 hip-opening).

Rest as needed then,

Complete Three Rounds For Time:

21 Kettlebell Swings
15 Burpees
9 Pull-ups

Note: On the Power Clean to Push-Press men’s recommended weight is up to 135lb. and women’s 95lb. Prescribed weight on the Kettlebell Swing is 53lb. for men and 35lb. for women. This workout was completed during the Saturday Competitors Class and it’s a good one!

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CrossFit Light is AWESOME!

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Tuesday Special Programs

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Complete up to 5 Rounds of this Circuit.

Assault Bike, 1:00 at 50 – 70 RPM

30 Squats
15 Hand Release Push-ups
5 Pull-ups or 10 Band Pull-Downs

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic (7:00 PM – 8:00 PM 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

Seven Rounds For Time:

7 Wall Ball Shots
7 Burpees

Row 500 Meters for Time

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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.

Divisions:

  • 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 individually.

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