Greg’s got to head up to San Diego tomorrow to support the Candidate’s attending Kokoro Camp, so we’re doing Kettlebell Friday a day early. Today, we are going to have fun with the snatch, the kettlebell snatch that is! We’ll spend fifteen minutes learning the kettlebell snatch then,

One round for time of:

21, 15, 9 repetitions of kettlebell snatch and pull-up.

Notes: This will be scaled according to ability for both weight and repetitions. This is an incredible workout! In 2003, the prescribed weight for males was 53lb.

Rest 5 minutes, then

Extra Credit: Row a record 500 meter effort.

Klem and Heather – CrossFit Amundson Warriors!


Snatch & Pullup WOD Demo from 2007 with Greg Amundson [wmv][mov]


CrossFit Amundson Nutrition Seminar Part 1 [video]


“If we had no winter, the spring would not be so pleasant; if we did not sometimes taste adversity, prosperity would not be so welcome.” – Anne Bradstreet


Attention Athletes! Mark your calendars for Saturday, August 4, 2012. CrossFit Amundson will be celebrating our Official Grand Opening.  A very special visitor will be in attendance to talk about the history and future of CrossFit. Plus, Greg Amundson will be presenting “Firebreather Awards” to those Athlete’s who have displayed exceptional sprit and capacity during the month of July. Finally, we will be taking our “Founding Athletes” group photograph which will go on the front of the new CrossFit Amundson T-shirt. Please be sure to attend this awesome event.