Weighted Box Step-up 5-5-5-5-5 repetitions (each leg)

Rest as needed then,

Five Rounds Against a 1:00 Running Clock of,

Kettlebell Swing, 15 Repetitions
As Many Repetitions As Possible of Barbell Thruster

Note: Be sure to watch the tutorial video on the Weighted Box Step-up technique. This skill is a new technique CrossFit Amundson is adding to our repertoire of challenging gymnastic based skills. Much like the benefits of the Weighted Lunge (Coach Mike Burgener’s favorite skill for developing lower body strength!) the Weighted Box Step has the potential to develop extraordinary lower body strength and conditioning. For the AMRAP, rest up to three minutes between rounds. Prescribed barbell weight is up to 95lb. for men and 65lb. for women. Kettlebell weight is up to 53lb. for men and 35lb. for women.

Luke is a WARRIOR


Congratulations to our Krav Maga Phase A Athletes who are nearing the half-way point in their training. The Krav Maga program is extremely challenging, and the Phase A Athletes have demonstrated immense physical and mental toughness in their practice. KIDA!


Please note our gym will be closed for regular CrossFit classes on Monday, September 1, 2014, in observance of Labor Day. There will be open gym hours from 1:00 PM to 4:00 PM.


Please note our new Warrior Yoga schedule beginning the week of September 1, 2014:

Monday: 8:30 AM – 9:30 AM
Tuesday: 6:00 PM – 7:00 PM
Wednesday 8:30 AM – 9:30 AM
Thursday: 6:00 PM – 7:00 PM

The CrossFit Amundson Warrior Yoga program is free to all CrossFit Amundson Athletes and is $35.00 a month for non-members.



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