TUESDAY 150728

Partner Workout Tuesday!

Every Minute On The Minute (EMOM) For 20:00
1 Power Clean and 3 Front Squats
10 Toes To Bar

Note: On “Even” minutes one partner will do one Power Clean to the Rack Position followed by three Front Squats. The other partner will complete 10 Toes To Bar, Toes to Ring, or Toes to Ceiling. On the ‘Odd” minutes the partners will switch stations. Prior to the workout, partners will establish a challenging Front Squat weight. The goal should be a 5 Repetition Max (5RM) effort. The last time this workout was completed in our gym was August 12, 2014, September 30, 2014 and April 2, 2015. Check your Journals and set a new record today!

Bowden

Team Bowden

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Bowden Family Farewell Workout

Join Lee and Leann Bowden and the Coaching Team of CrossFit Amundson to bid farewell and good-luck to the Bowden Family. Lee was recently promoted to a Helicopter position with the California Highway Patrol, and as a result “Team Bowden” will be relocating to Southern California. On Saturday, August 1, 2015, at 11:30 AM, Lee and Leann will be programming a workout at HQ. All levels are welcome and encouraged to participate. This will be a great opportunity to thank Lee and Leann for their incredible contributions to our gym the past two years.

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Tuesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP session will be our HQ programming today.

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

Endurance WOD (1:30 PM – 2:30 PM – Meet at HQ)

Complete Four Rounds: 

Row 400 Meters
Run 400 Meters
Double Under, 40 Repetitions

Rest 2:00 between rounds.

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

Complete 1:00 At Each Station.

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up
Power Wheel (Got Core!)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest.

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga

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