TUESDAY 150324

From “The CAMP” (CrossFit Amundson Maximum Performance)

Against a 3:00 Running Clock:

Run 400 Meters
Pull-ups, Maximum Repetitions

Rest up to 2:00 then,

Against a 3:00 Running Clock:

Run 400 Meters
Push-ups, Maximum Repetitions

Rest up to 2:00 then,

Against a 3:00 Running Clock:

Run 400 Meters
Parellell Bar Pass Throughs, Maximum Repetitions

Rest up to 2:00 then,

Against a 3:00 Running Clock:

Run 400 Meters
Squats, Maximum Repetitions

Note: On today’s WOD, the 400 Meter Run is completed once for each of the respective skills. Following the run, in the remaining time limit, Athletes will complete As Many Repetitions As Possible (AMRAP) of the gymnastic skills in as many sets as necessary. Athletes may determine their preference for the order in which the above evolutions take place. The classic “Pull-up, Push-up, Sit-up, Squat” was an “old school” order of rotation favored by Coach Greg Glassman. However, for today’s WOD, Athletes can move through the rotation in the manner which would maximize their total repetition count. The goal is to exceed 200 total repetitions between all 4 evolutions.

Melany : Mallory

Melany and Mallory are STRONGER

_____________

Melany Bates, pictured on the left with Mallory Turner, recently traveled from North Carolina to participate in the CrossFit Amundson Internship Program. Melany was a natural fit and absolute joy to have in our gym. Her knowledge of foundational CrossFit and Olympic technique was amazing, and her fitness was inspiring for all who trained with her. Melany accepted a position on our Coaching Team and as soon as conditions allow, will be relocating to Santa Cruz. Welcome Melany!

_______________

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 Krav Maga)

Complete 1:00 At Each Station. No Rest Between Stations!

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts)
GI Jane / Sprawl Jump (Floater Skill)
Weighted Jump Rope (Floater Skill)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. There is no rest between stations. Keep a running total of repetitions. After 5:00 work, rest, and prepare for round two!

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

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Week 4 – Foundational Technique Review

Clinic WOD – Complete Three Rounds:

Run 400 Meters
21 Kettlebell Swings
12 Hand Release Burpees
6 Pull-ups

Brazilian Jiu Jitsu (7:00 PM – 8:00 PM at Krav Maga

_______________