"Hello Mr. Amundson. My original background is in martial arts, teaching Taekwondo and Kickboxing. Since I've discovered CrossFit I've never been in better shape in my life. I've never felt better, never been faster, never lifted more, or more importantly to me, never been mentally stronger than I am now. When I began training, simply attempting the WODs was satisfying enough at first. Then setting goals helped keep me motivated (double body weight deadlift, improved Fran, linking muscle-ups). But now I'm consistently motivated to just be a better me thanks to your mental reworkings! I recently watched your lecture on leadership and mental workouts at the CrossFit One facility at Reebok HQ and it was the most eye opening, light bulb moment I've had in CrossFit to date. Equal to any PR! I've literally set free my anxiety over certain WODs or techniques. Your energy and enthusiasm is palpable through the screen and your examples and metaphors are inspiring! I hope you're breathing fire for years more and someday I can thank you in person."

— James Walsh

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27 November 2017

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MONDAY 171127

At Krav Maga:

Four Rounds of Twenty Seconds “On” Ten Seconds “Off” (1/2 Tabata)
Concept2 Row (Calories)
Rest 1:00
Assault Bike (70 / 50 RPM)
Rest 1:00
GHD Sit-up
Rest 1:00
Slam Ball (45lb. / 30lb.)
Rest 1:00
Double Under or Weighted Jump

Rest as needed then at HQ,

As Many Rounds As Possible in 10:00 of,
Thruster, 5 Repetitions
Hang Power Cleans, 7 Repetitions
Deadlift, 10 Repetitions

Note: Todays HQ session comes from CrossFit HQ, circa 2014. Mens prescribed weight is 95lb. and women’s weight is 65lb.

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Monday Special Programs

Light WOD (All Classes Begin with a LIGHT Workout at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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