MONDAY 141229

Workout Of The Day (WOD)

Wendler Strength Series for Bench Press and Front Squat (Week 2 / add 10lb.)

Rest as needed then,

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Ring Dip (or Parallel Bar Dip as modification)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Pull-up  (20lb. / 14lb.)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Kettlebell Goblet Squat (53lb. / 35lb.)

MayaAOW

Maya is Athlete of The Week

_______________

Congratulations to Maya who was recognized as Athlete of The Week at CrossFit Amundson. Maya amazed everyone at CrossFit, when on her first day in the gym, completed an L-Sit No-Leg Rope Climb, and made it look easy. Her gymnastic strength is world class and her friendly yet competitive nature is inspiring to everyone. Most impressive is Maya’s incredible skill in the water – both surface and underwater swimming. Maya was the Head Coach of the WaterWOD program, where she helped several of our Athletes develop confidence and technique in the water. Maya is headed to Southern California next week to pursue her lifelong dream of becoming a Firefighter. Thank you Maya for being such an awesome part of the CrossFit Amundson family! We all wish you the best in your future goals.

_______________

Monday Special Programs

CrossFit Clinic (9:00 AM – 10:00 AM at Headquarters)

The CrossFit Amundson “Clinic Class” is a unique offering for CrossFit gyms in Santa Cruz County. This class operates like a mini “Clinic” or Seminar, and focuses on the 9 Foundational CrossFit Skills and basic Gymnastic skills. Today, we are back to the beginning of our monthly clinic. Athletes who have been in the clinic for over 1 month are encouraged to attend regular CrossFit classes.

Clinic Skills Week 1: Squat – Front Squat and Overhead Squat. Pull-up and Push-up.

Clinic WOD:

Tabata Squat (8 Rounds)
Tabata Push-up (8 Rounds)
Tabata Pull-up (8 Rounds)

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

Strength Development:

Tire Flips, 5 to 7 repetitions
Tire Pulls, 5 repetitions

Conditioning:

40 – 60 RPM Aerodyne Bike for 1:00
10 Alternating 20 inch Box Steps or 20 Hurdle Jumps
20 Slam Balls

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

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)

_______________