Four rounds for maximum repetitions against a 4-minute running clock:
Row 500 Meters
Note: Row 500 Meters as fast as you can against the “running clock”. In the remaining time, complete as many Double-Unders as possible. Your “score” is the number of Double-Unders completed at the end of all four rounds. Rest approximately 4:00 between rounds to encourage maximum intensity during the row. Who can row sub 1:50 and complete 100 Double-Unders on all four rounds? This workout is all about technique! “Flubber” has proven to be a great pre-CrossFit Games Open workout. Registered Games Athletes who plan to submit an official score following Friday’s 14.5 Games Event should consider doing only 2 or 3 rounds of todays workout.
Christi with Jeff Martone
Our very own Christi attended the CrossFit Kettlebell Instructor Course last week and was certified as a Kettlebell Instructor by Jeff Martone. Congratulations Christi on this awesome accomplishment!
CrossFit Kids is to CrossFit Amundson! This summer, from June 2, 2014, through August 29, 2014, CrossFit Amundson will be offering 4 CrossFit Kids classes a week. On Monday and Wednesday morning from 7:00 to 7:30 AM, kids ages 6 to 10 will have their class time, and on Tuesday and Thursday from 7:00 to 7:30 AM, kids ages 11 to 14 will have their class. On Tuesday and Thursday afternoon from 4:00 to 4:45 PM, we will be offering our Teenagers Class, which is ages 15 to 18. The cost is $69.00 month, and $25.00 for each additional kid from the same family. Please check with Greg Amundson with any questions. Each class will be restricted to the first 10 kids to enroll, and we anticipate the program selling out quickly. Please reserve your spot by e-mailing Info@CrossFitAmundson.com.
The CrossFit Amundson Endurance Workout is returning the first week of May, 2014.