26 January 2015

MONDAY 150126

Workout Of The Day (WOD)

Wendler Strength Series for Bench Press and Front Squat (Week 3)

Rest as needed then,

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Double Under or Weighted Jump

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Kettlebell Swing

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Pull-up

Note: We are in our final month of the Wendler Strength Series for Bench Press, Front Squat and Shoulder Press. We’ve already seen some remarkable and inspiring results in strength, with numerous “Personal Records” in these lifts. On today’s AMRAP workout, Athletes will rotate through each station after 1:00 rest. Athlete’s may pick their start station, but must honor the prescribed order of rotation.

Andrea is Athlete Of The Week

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Congratulations to Andrea who was recognized as Athlete Of The Week at CrossFit Amundson. Andrea has been on-fire in the workouts the past two months. Her technique, in particular on the Concept 2 Row and Pull-up, has shown notable improvement, and the results have been amazing to withhold. Andrea is a competitor in the challenging “Row’d Royalty” competition and her efforts on the Concept 2 are incredible. Congratulations Andrea on all your success and keep up the inspiring work!

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Monday Special Programs

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

Strength Development:

Tire Flips, 5 to 7 repetitions

Conditioning:

Complete 1:00 “On” and 1:00 “Off” at the following stations:

40 – 60 RPM Aerodyne Bike
Hurdle Jump or Box Step
Slam Balls
Parallel Bar Dips
Russian Kettlebell Swing
Weighted Jump Rope
Bosu Ball Squat

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

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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Musha Shugya: The Quest of the Warrior – Coming Soon!

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