MONDAY 150928

Complete 4 Rounds for Time:

20 Front Squats (95lb. / 65lb.)
10 Shoulder to Overhead (95lb. / 65lb.)
400 Meter Run

Note: This is an old-school, circa 2002 “CrossFit HQ” Original WOD, programmed by CrossFit founder “Coach” Greg Glassman. Coach Glassman was a huge believer in the benefits of programming compound multi-joint movements in couplets and triplets. This is going to be a great session and beginning of a solid week of training.

Hunter Webstie AOW

Hunter is Athlete Of The Week

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Congratulations to Hunter on being recognized as Athlete Of The Week at CrossFit Amundson. Hunter is one of several hundred “Remote CrossFit Amundson Athletes” due to his service in the United States Air Force, and his station in South Dakota. Hunter serves as a Security Forces Senior Airman and has been part training in CrossFit since 2008. Hunter recently completed the grueling Black Hills Veterans Ruck March “Heavy Division” covering a distance of 26.2 miles with a 35lb. pack. Hunter completes the daily CrossFit Amundson workout with his fellow Airmen, often leading them through the sessions, and always posts one of the top scores from both our Santa Cruz and remote locations. Hunter is dedicated to self-improvement, and exemplifies the character traits of service, honor, courage, integrity and faith. Congratulations Hunter on all your achievements, and thank you for serving our Country.

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Monday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP workout will be our HQ session with modifications as needed, utilizing both Dumbbells and Medicine Balls.

Light WOD (5:00 PM – 6:00 PM at HQ)

Our CAMP workout will be our HQ session with modifications as needed, utilizing both Dumbbells and Medicine Balls.

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

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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