MONDAY 150824

Back Squat 10, 7, 5, 3 Repetitions (Tempo Training – Super Slow Technique)

Rest as needed then,

As Many Rounds As Possible in 10:00 of,

Power Clean, 9 Repetitions (135lb. / 95lb.)
30 Double Unders
6 Chest to Bar Pull-ups

Note: On the Back Squat, we will be utilizing the “Super Slow Technique.” From the start position, descend to the bottom position on a 5 second count. Hold the bottom position for 3 seconds, and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat the required number of repetitions. Check your fitness journals and add 5lb. to each set from August 18, 2015.


Carly is Athlete Of The Week!


Congratulations to Carly who was recognized as Athlete Of The Week at CrossFit Amundson. Back in the summer of 2012, Carly and Greg Amundson had a conversation that went like this:

“Greg, I’m really sorry – I threw up in your planter box.” Carly to Greg.

“That’s OK – it happens to the best of us! Welcome to the gym!” Greg to Carly.

Since that day, Carly has made some of the most incredible progress, both mentally and physically, ever recorded in our gym. From running her first “Big Loop” to displaying impeccable technique in her Olympic Lifts, Carly is an absolutely incredible Athlete and woman. One of the reasons Carly is so loved in the gym is her determination and Warrior Spirit during the workouts. A source of encouragement and inspiration to all who know her, Carly has captured the hearts of everyone at CrossFit Amundson with her kindness, perseverance, work-ethic, and humor. Carly’s advice to new CrossFit Athletes: “Your can do it – just one repetition at a time!” Congratulations Carly on all your success, both inside and outside the gym. Keep up the awesome work!


Monday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP workout will be the HQ programming today.

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

“Running Cindy”

On a 10:00 Running Clock:

Run 400 Meters followed by

As Many Rounds As Possible of (AMRAP)
5 Pull-ups
10 Push-ups
15 Squats

Note: Use modifications and assistance as necessary. After the 10:00 of work, rest 5:00, and repeat.  This is a great workout!

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

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)
Note: It is recommended to bring a towel and dry shirt to the Krav Maga class. Please be on time! 


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