MONDAY 151228

From “The CAMP” (CrossFit Amundson Maximum Performance)

As Many Rounds As Possible in 5:00 of,

3 Power Cleans (135lb. / 95lb.)
6 Push-ups
9 Squats

Rest 5:00 then,

As Many Rounds As Possible in 3:00 of,

3 Power Cleans (135lb. / 95lb.)
6 Push-ups
9 Squats

Rest 3:00 then,

Complete One Round For Time of,

3 Power Cleans (135lb. / 95lb.)
6 Push-ups
9 Squats

Rest 1:00 then,

On a 5:00 Running Clock Find your 1 Repetition Max (1RM) Clean.

Note: Todays workout is an “old school” original CAMP workout from 2012 and is based on the famous Hero WOD “Chief”. The equal work-to-rest interval encourages maximum speed, power and endurance through the triplet of skills. How many Athletes can maintain a .30 second split time through the workout, and then achieve a Bodyweight Clean? Compare todays total repetitions and weight to October 28, 2015, and November 19, 2015. If you’re 1 Round “Split Time” was under thirty seconds on a previous attempt of this workout, consider adding 10lb. to 20lb. on todays session.

GrahamAOW

Graham is Athlete Of The Week!

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Congratulations to Graham who was recognized (for the Second Time!) as Athlete Of The Week at CrossFit Amundson. Graham is a true “Warrior Athlete” who uses his gift for physical fitness and mental toughness to serve his Country. When Graham first joined our gym, his long-term career goal was to serve as a Combat Weatherman in the United States Air Force. Fast-forward nearly two years, and Graham is now well over half-way  finished with his training. Graham is a successful graduate of our Countries most challenging and prestigious training schools, including Survival School and Jump School. Graham has also made incredible progress in his traditional CrossFit skills and conditioning, as evident by some top scores in the gym during his Christmas break. Graham continues to shine from the inside-out with his infections smile, goodwill, kindness, dedication and Warrior Spirit. Congratulations Graham on all your success, we are all so proud of you!

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Monday Special Programs

Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Complete A Descending 5:00, 3:00, and 1:00 AMRAP, and 1 Round for Time Of:

15 Kettlebell Swings (35lb. / 25lb.)
12 Squats
9 Push-ups
6 Pull-ups

Note: Similiar to the HQ session, “rest” an equal amount of time as the “work” interval. The final round is “One Round For Time.”

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)
Note: Please bring a towel or personal yoga mat to Krav Maga! 

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