TUESDAY 141230

“CrossFit Amundson Challenge WOD #2”

On a 10:00 Running Clock (0:00 to 10:00)
Run 1 Mile (Big Loop)
Deadlift, As Many Repetitions As Possible (185lb. / 115lb.)

Immediately followed by,

On a 6:00 Running Clock (10:01 to 16:00)
Run 800 Meters (Floral Loop)
Hang Power Clean, As Many Repetitions As Possible (135lb. / 95lb.)

Immediately followed by,

On a 4:00 Running Clock (16:01 to 20:00)
Run 400 Meters
Push Jerk, As Many Repetitions As Possible (95lb. / 65lb.)

Note: This is the second of three “Challenge WOD’s” designed to test functional work capacity. These workouts are perfect indicators of a “ready state” of warrior-fitness, in particular for our Public Safety professionals. On this workout, there is no rest between runs. Athletes are responsible for changing out their weights, either before heading out on a run, or upon returning. The clock does not stop the entire workout. 90 to 100 repetitions is the goal; 75 to 90 repetitions is a great accomplishment.




Tuesday Special Programs

CrossFit Clinic (7:00 PM – 8:00 PM at Headquarters)

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)

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

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

Strength Development:

Strict Pull-up, 5 to 7 Repetitions (least assistance possible)
Kettlebell Goblet Squat, 15 to 20 Repetitions


25 Meters Bear Crawl or Spider Man Crawl
10 Burpees
25 Meter Long Jump
10 Burpees

Note: Complete two to three rounds of this circuit.

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

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

Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow.


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