MONDAY 161128

Wendler Strength Series for Shoulder Press (Week 3)

Rest as needed then,

“Boxers Helen”

One Round For Time,
100 Double Unders (or 150 Weighted/Speed Jumps)
21 Kettlebell Swings (53lb. / 35lb.)
12 Pull-ups

Rest up to 3:00 and repeat.

Note: Today we start week 3 of the Wendler Strength for the Shoulder Press. On the “Boxers Helen” how many people can Rx’ the challenge in 3:00 or less?

teamaow

Austin and Brandon – Athletes Of The Week!

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Congratulations to Austin and Brandon Fraley who were co-recognized as Athletes Of The Week at CrossFit Amundson. Austin and Brandon have been training extremely hard since their first day at our gym. Both of these remarkable Athletes are very focused on their Brazilian Jiu Jitsu training and competitions, and have used CrossFit with remarkable success on the mat. Austin is also a gifted Jiu Jitsu teacher, where he’s part of the Claudio Franca coaching team. Brandon is a true warrior, and currently serves his Country as a United States Marine. These two men were recently promoted by Claudio to a new rank in Jiu Jitsu; Austin received his purple belt, and Brandon his blue belt. Congratulations gentlemen on all your success, both in the gym, on the mat, and in life! Osssssss

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Monday Special Programs

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

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

Krav Maga (Long Gun Defense Class IV – 6:00 PM – 6:45 PM at Krav Maga)

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