Archives for Category: WOD


Evolution A:

Skill Development: USAW Power Snatch Progressions.

Complete Five Sets – Start with Barbell and add weight as necessary:

Power Snatch from Power Position, 3 Repetition
Power Snatch from Above Knee (2 Second Pause) 2 Repetitions
Power Snatch from Floor, 1 Repetitions

Rest as needed then,

Evolution B:

As Many Rounds As Possible (AMRAP) in 5:00 of,

Double Unders, 30 Repetitions (Or 60 Weighted Jumps)
Dumbbell Power Snatch, 15 Repetitions (Alternate arms as needed. Up to 55lb. / 35lb.)

Note: On the progression, Intermediate and Advanced athletes should add one Overhead Squat at the end of each series, for example: Power Snatch from Power Position, 3 Repetitions followed by 1 Overhead Squat, etc. Although this is a progression, athletes should use a challenging load that forces good technique, not just muscling the movement. We will record the most weight used.

Saturday Warriors!


Wednesday Special Programs 

Krav Maga (6:15PM – 7PM at Krav Maga)


TUESDAY 180925

Tabata Something Else:

Tabata Row, Maximum Calories
Rest 1:00
Tabata Wallball Shots (Maximum Reps, 20lb. / 14lb.)
Rest 1:00
Tabata Box Jumps (Maximum Reps., 24′ / 20′)

Rest as needed then,

As Many Pull-ups As Possible in 90 Seconds

Note: The “Tabata Interval” is 20 seconds of maximum effort work, followed by 10 seconds rest, repeated for a total of 8 rounds. In todays workout, “every repetition and calorie count” to the total score.

“Great Brit!”


Tuesday Special Programs 

Tuesday: Bag Class with Extended Yoga Cool-down (5:15PM to 6PM)


MONDAY 180924

Evolution A:

On A 5:00 running clock,
Row 400 Meters (Men) Row 300 (Women),
Run 400 Meters,
Burpees, As Many Repetitions As Possible (Score)

Rest as needed then,

Evolution B:

Every Three Minutes For 12:00 (4 Rounds)

“The Tough Twelve”

Deadlift, 3 Repetitions
Hang Power Clean, 3 Repetitions
Front Squat, 3 Repetitions
Shoulder to Overhead, 3 Repetitions

Note:  On Evolution A, how many Athletes can achieve 10 Burpees or more?  On the EMOM, recommended weight is between 135lb. and 185lb. for men and 65lb. to 115lb. for women. All repetitions on the EMOM should be consecutive (no dropping weight until final repetition).


Week At A Glance 

Tuesday: Bag Class (Bag Class 5:15 – 6PM /// No Yoga Tonight)

Wednesday: Krav Maga

Thursday: No Bag or Yoga

Friday: CrossFit Strength & Olympic Training



Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout.  The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests!



CAMP Blue Belt Test

  • Saturday, October 13, 2018 – 12PM to 2PM at HQ
  • Award ceremony and promotion to follow test
  • Celebratory BBQ
  • Testing fee of $25.00 includes certificate and belt
  • Krav Maga athletes are eligible and encouraged to test
  • Minimum of 3 months of training at CrossFit Amundson required to test
  • Must sign up at HQ by October 5 to test!
  • CrossFit Amundson Remote Athlete Testing Fee $199.00 [REGISTER HERE]


FRIDAY 180921

Shoulder Press 3,3,3,3,3 Repetitions (Achieve 3RM)

Rest as needed then,

“The Intern”

Three Rounds for Time:
40 Squats
30 Push-ups
50 Double Unders (Or 100 Single Jumps)
20 Kettlebell Swings (53lb. / 35lb.)

Note: Hit todays session fast and hard, while also setting a new record on the 3RM Shoulder Press.

Christian, Jamie, and James are warriors!


Keyholder Update

Attention Keyholder members and interested athletes in the program! We only have 5 Keyholder enrollment positions open. Please speak with Coach if you are interested in enrolling. Beginning September 15, the Keyholder program will be limited to HQ. There will be a Heavy Bag available at HQ for Krav Maga and bag work. Keyholder athletes are required to check the CrossFit Amundson schedule to ensure private use of the gym does not conflict with regularly scheduled classes.



On A 3:00 Clock,

Minute One: Ring Dips or Bar Dips
Minute Two: Deadlift (155lb. / 85lb.)
Minute Three: 200 Meter Sprint

Note: Complete maximum repetitions at each station, and a running total of repetitions through the workout. Athletes can pick their start station but must honor the order of rotation. Complete a total of 3 rounds, resting up to 2:00 between rounds. The run is scored in the following manner:

  • 30 seconds – 40 seconds = 30 points
  • 40 – 50 seconds = 20 points
  • 50 – 1:00 = 10 points
  • 1:00 or over = 0 points


Thursday Special Programs

Combined Bag Class and Warrior Yoga (5:15PM – 6PM)