MONDAY 140623

“The Ghost”

6 rounds of:
1 minute of Concept II Rowing
1 minute of Burpees
1 minute of Double-Unders (or Weighted Jumps)
1 minute rest

Try for as many repetitions or calories as possible of EACH exercise, not just total score. We will record totals of calories rowed, burpee repetitions and double-under repetitions. This workout, developed by CrossFit Games Director Dave Castro, is meant to simulate the metabolic demands of a boxing match.   How many of our Athletes can achieve a total of 500 points? This is a workout you will see again. (PS: There is a chance you will see the Devil’s Tricycle appear in this workout!)

Bernie – Athlete of The Week


Congratulations to Bernie on being recognized as Athlete of The Week. Although relatively new to our gym, Bernie is no stranger to CrossFit and physical training. In just one month, Bernie has made a profoundly positive impact on everyone at the gym. His gentle manner, kind smile, and fierceness in the workouts has been an inspiration to everyone. Bernie frequently attends three classes a day: CrossFit in the morning, an outdoor Endurance Workout in the afternoon, and Yoga in the evening! Welcome to the gym Bernie, and congratulation on being recognized as our second “Athlete of The Week!”


The Ghost Workout with Robert “The Ghost” Guerrero – video [ipod] [mov] [HD mov]


Speciality Events This Week at CrossFit Amundson

Monday: 8:30 – 9:30 AM & 6:00 to 7:00 PM CrossFit Mobility /// 1:30 PM Barbell Club /// 7:15 – 8:00 PM Krav Maga

Tuesday: 1:30 – 2:30 PM Endurance Workout (please sign up ahead of time.)

Wednesday: 8:30 – 9:30 AM CrossFit Mobility /// 1:30 – 2:30 CrossFit Gymnastics /// 7:15 – 8:00 PM Krav Maga

Thursday: 6:00 – 7:00 PM CrossFit Mobility


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