Weighted Box Step-up 5-5-5-5-5 repetitions (each leg)
Rest as needed then,
1 minute of 95lb. / 65lb. Ground to Overhead
1 minute of Lateral Bar Over Burpees
Rest up to 2:00 then,
2 minutes of 95lb. / 65lb. Ground to Overhead
2 minutes Lateral Bar Over Burpees
Rest up to 4:00 then,
3 minutes of 95lb. / 65lb. Ground to Overhead
3 minutes of Lateral Bar Over Burpees
Note: Every repetition counts as a point in today’s workout. How many people can break 200 repetitions with Rx’d weight? Pay special attention to the “variable rest” in the workout, which will be determined by class size. How much effect does rest have on your performance? Keep in mind that in the “real world” rest is never guaranteed and always variable. This workout was performed in our gym on August 24, 2014, September 25, 2014, November 20, 2014, and March 18, 2015, and the consensus on each occasion was the session was LEGIT. Can anyone break 200 repetitions today? The best scores we saw in August and September and November were in the high 170 range.
Next Musha Shugya is July 25, 2015
July 2015 Musha Shugya Update
The July Musha Shugya “Warrior Quest” is now available for registration. This event will be limited to 12 Candidates. Former Musha Shugya graduates are eligible to sign up for the entire event, or participate in select evolutions. All former graduates are encouraged to attend the Graduation Ceremony. The July Musha Shugya will commence at 6:00 AM and secure at approximately 6PM. Please sign up at HQ. There are 3 spots available for CrossFit Amundson “Remote Athletes” who would like to participate. Any questions, check with Greg Amundson.
CAMP (8:00 AM – 9:00 AM at HQ)
Complete Five Individually Timed “Sprint Rounds” of:
Row 30 Calories
Dumbbell Thruster, 15 Repetitions (25lb. / 15lb.)
10 Pull-ups or Ring Rows
Rest up to 2:00 between rounds.
Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)
Endurance WOD (1:30 PM – 2:30 PM – Meet at HQ)
Today’s EWOD will be at HQ.
Row 400 Meters
Run 400 Meters
100 Double Unders
Note: Complete up to 4 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
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up
Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. Keep a running total of repetitions. After 5:00 work, rest, and prepare for round two – and maybe round three!
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)
Week 4 & 5 Technique Review
Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga)