MONDAY 150831

Choose One of the Following 10:00 EMOM Evolutions:

Evolution A: Every Minute On The Minute (EMOM) for 10:00,

Deadlift, 4 Repetitions
Hang Power Clean, 3 Repetitions
Front Squat, 2 Repetition
Shoulder to Overhead, 1 Repetition


Evolution B: Every Minute On The Minute (EMOM) for 10:00,

Power Snatch, 1 Repetition
Hang Power Snatch, 2 Repetitions
Overhead Squat, 3 Repetitions


Evolution C: Every Minute On The Minute (EMOM) for 10:00,

Deadlift, 5 Repetitions
Hang Power Clean, 3 Repetitions
Shoulder to Overhead, 1 Repetition

Rest as needed then,

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Kettlebell Thruster (35lb. / 25lb.)

Rest 1:00

As Many Calories As Possible (AMCAP) in 1:00 of:
Concept 2 Row

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:

Note: Beginner to Intermediate Athletes should focus on Evolution 1 while Advanced Athletes should challenge themselves with Evolution 2 or 3. Light Athletes will conduct EMOM “C” with a 20lb. medicine ball. oAll Athletes should look for opportnities to string the techniques seamlessly together. For example, the third Hang Power Clean could culminate in a Squat Clean, and the second Front Squat could culminate in a Thruster to satisfy the Front Squat and Shoulder to Overhead repetitions. The EMOM followed by AMRAP sequence makes for an incredible session. On the AMRAP, Athletes can pick their start-station, but must honor the prescribed order or rotation. Compare the EMOM to August 12, 2015.


Aisha is Athlete Of The Week


Congratulations to Aisha on being recognized as Athlete Of The Week at CrossFit Amundson. Aisha is a recent graduate of the 15AUGUST2015 Musha Shugya. During Evolution #3, which was the “Underwater Swim Evolution”, Aisha was out of her comfort zone and was very challenged by the prospect of swimming underwater holding a 20lb. slam-ball. However, drawing on her inner warrior-spirit, Aisha successfully completed the Evolution on her second attempt. During the Musha Shugya, Aisha also completed her first “Murph” while wearing a 25lb. ruck-sack. Later in the week, Aisha accomplished a life-long goal of swimming in the ocean, and swam unassisted to the far buoy at Capitola Main Beach – not once, but twice! Aisha regularly trains up to three times a day, taking the “TriFecta Challenge” by attending Light, Yoga, and Brazilian Jiu Jitsu. When not in the gym, Aisha is studying Traditional Chinese Medicine, with a goal of becoming an Acupuncturist. Congratulations Aisha on all your success, both inside and outside the gym.


Monday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP workout will be the HQ programming today.

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light class will be HQ programming at HQ today.

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

Krav Maga Please note Krav Maga is cancelled tonight.