MONDAY 141124

Thruster 5,3,1,1,1 repetitions. Use the rack and go heavy!

Rest as needed then,

“Jackie”

Concept II Row 1000 meters
50 Thrusters
30 Pull-ups

Note: Thruster weight on “Jackie” for men is a 45lb. barbell and women’s weight is a 35lb. barbell. The last time this workout was performed in our gym was July 15, 2014. Check your journals and set a goal of a personal record today. The goal for the strength component today is a Bodyweight Thruster. How many of our Athletes can achieve a Bodyweight Thruster for a 1RM and then complete “Rx’d Jackie” in 10:00 or less?

AshleyChrisLove

Chris and Ashley Love – Athletes Of The Week!

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Congratulations to Chris and Ashley Love who were co-recognized as Athletes Of The Week at CrossFit Amundson. The past 16 weeks, Chris has endured one of the most challenging Fire Academies in the Country. On Saturday, Chris graduated the Santa Clara Fire Academy, and began his lifelong dream-career as a Firefighter. Chris graduated at the top of his class, and was commended for his excellent physical fitness and leadership. Ashley has been dominating WaterWOD workouts with exceptional swim technique and endurance. During the WaterWOD on Wednesday, Ashley won the workout, besting many of the faster men, including Greg and Paul! In addition to their strong athleticism, Chris and Ashley Love are pillars of faith, service and compassion for others. Congratulations Chris and Ashley!

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Chris Love is pinned with his Firefighter Badge by wife Ashley Love [video]

Chris Love graduates Fire Academy with top honors [video]

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Monday Special Programs

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

Strength Development:

Tire Flips, 5 to 7 repetitions
Tire Pulls, 5 repetitions

Conditioning:

40 – 60 RPM Aerodyne Bike for 1:00
10 Alternating 20 inch Box Steps
20 Slam Ball Cleans (10lb.)

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

Wendler Strength Series – Week 3 for Bench, Deadlift and Squat

CrossFit Clinic (9:00 AM – 10:00 AM 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

Clinic Workout:

Seven Rounds For Time:

7 Wall Ball Shots
7 Burpees

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)

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