WEDNESDAY 140924

5 Individually Timed Sprint Rounds of:

15 Calorie Row
15 Wall Ball Shots

Rest as needed then,

Tabata Dumbbell One-Handed Snatch

Note: Wall Ball weight is up to 20lb. for men and 14lb. for women. Rest approximately three minutes between Sprint Rounds of Row and Wall Ball. The last time this workout was completed in our gym was July 27, 2014, and it’s back by popular demand! The best score we’ve ever seen on this workout was accomplished by Coach Aaron (now residing in Australia) who completed all five rounds under .56 seconds. Now that is fast! For the Tabata Dumbbell Snatch, only one head of the Dumbbell is required to touch the ground at the bottom of the repetition. Alternate arms as often as needed, totaling both arms repetitions each round. Men’s weight is up to 35lb. and women’s weight 25lb. The Dumbbell Snatch is quickly becoming a new favorite speed and power development skill.

EricBikeRace

Eric and son Alden are STRONGER

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Congratulations to Eric Tucker who completed the Cliff Bar Annual Epiphany Ride in 6 hours, 22 minutes. Eric covered 92 miles through 7220 feet of elevation change at an average speed of 14.4 miles per hour. Eric and his wife Jillian are part of the “Original 10” Athletes who joined CrossFit Amundson in July 2012, and their accomplishments, both inside and outside the gym, are inspiring to us all. Awesome job Eric!

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Wednesday Special Events

8:30 AM – 9:30 AM – Warrior Body Zen Mind Yoga

7:15 PM – 8:00 PM – Krav Maga Phase A

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“What can you actually do to be helpful to the world? Make a gift of your life and lift all mankind by being kind, considerate, forgiving, and compassionate at all times, in all places, and under all conditions, with everyone as well as yourself. That is the greatest gift anyone can give.” – David Hawkins

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Lee, Scott, Roberto and Chris demonstrate the brutal “Big Bertha Hill Sprint” [video]

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