MONDAY 150427

Evolution A:

For time:
20 Burpees
Power Clean, 20 repetitions (115lb. / 85lb.)
20 Burpees
Power Clean, 20 repetitions (115lb. / 85lb.)
20 Burpees

Immediately followed by Evolution B:

Upon completion of Evolution A, immediately begin a 5:00 AMRAP (As Many Repetitions As Possible) of bodyweight Power Clean.

Note: This workout challenges bodyweight gymnastic conditioning and weightlifting skill. Your score is your bodyweight Power Clean repetitions, subtracted from your total time for the first evolution.

Nate

Nate is Athlete of The Week

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Congratulations to Nate who was recognized as Athlete Of The Week at CrossFit Amundson – and in many respects, at CrossFit NorCal and CrossFit Santa Cruz, and to the countless spectators at the Water Warrior Challenge who saw Nate in action. Nate volunteered his time and stood on the sea-shore for 90 minutes, offering “High Fives” pats on the back, warm hugs, and words of encouragement to every single competitor in the Challenge. Many of the competitors, following the event, exclaimed to Greg Amundson, “I’m not sure who that guy was at the end of the swim, but without his encouragement, I’m not sure I would have made it!” Nate has quickly become a huge source of inspiration, motivation and encouragement in our gym. Congratulations Nate!

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Monday Special Programs

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

Strength Development:

Tire Flips & Tire Pulls, 5 to 7 repetitions

Conditioning:

As Many Rounds As Possible in 4:00 of,

Run 200 Meters or 150 Jump Ropes
30 Squats
20 Push-ups
10 Super-Strict Pull-ups (Use a Band!)
Russian Kettlebell Swings (35lb. / 25lb.) Maximum Repetitions

Note: Complete up to three rounds of this workout. Rest as needed between rounds.

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

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

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

Note: Please attend the Phase B class time you were directed to. Phase B will be split between the 6:15 PM and 7:15 PM class times. All Phase B material will remain the same regardless of class time attended.

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