Archives for Category: WOD


Five Rounds for Time of,

Strict Pull-up, 7 Repetitions
Alternating Dumbbell Snatch, 20 Repetitions (10 each arm ; 45lb. / 25lb.)
30 Double Unders (or 50 single jumps)

Note: Scale the weight on the Snatch if needed. One head of the dumbbell must touch the ground and then achieve full extension overhead for the repetition to count. We are going to enforce STRICT range of motion on the Pull-ups – use a band if necessary!

New CrossFit Amundson Banner Project coming soon!


“Here is the key to appropriate levels of intensity: Every time you train, train as if your life depends on it – because it does.” ~ Coach during the NTOA lecture on CrossFit for Law Enforcement


TUESDAY 190820

For Time,

30 Front Squats (See note on weight below)
20 Hang Power Cleans
10 Shoulder to Overhead
Run Big Loop
10 Shoulder to Overhead
20 Hang Power Cleans
30 Front Squats

  • Aspiring Purple = 115lb. / 75lb.
  • Blue = 95lb. / 65lb.
  • Use same weight on all exercises (ie. 1 barbell in the entire workout)

Note: Todays session is going all the way back to 2001, at the original CrossFit gym. The original prescribed weight was 115lb. for men.

Good luck to Coach on his lectures at the NTOA in Orlando, FL.


Please note the last class of the day is the 4PM workout.



MONDAY 190819

7 rounds for reps of (14:00 running clock)

30 seconds of Burpees
Rest 30 seconds
30 seconds of Dumbbell (or Kettlebell) Thrusters (35lb. / 25lb.)
Rest 30 seconds

Rest as needed then achieve 50 strict Pull-ups in the least amount of sets possible.

Note: Keep a running total of repetitions each “round” which consists of 30 Seconds of Burpees and 30 Seconds of Thrusters. During the break between Thrusters and the next round of Burpees, athletes will report their score. There are  “rounds” within the 14:00 running clock.

Bag Class Warriors!


Week at a Glance

Please note that Coach is lecturing at the National Tactical Officers Association (NTOA) conference in Orlando, FL. this week. There will be a slightly modified class schedule in his absence.

Tuesday: CrossFit Masters Class (10:30AM – 11:30AM)

Thursday: CrossFit Masters Class (10:30AM – 11:30AM)

Friday: CrossFit Strength & Olympic Lifting (8:00AM – 9:00AM)

Saturday: FREE Community Workout



Please note that our gym will be closed on Saturday for the 2019 Warrior Quest. If you have not registered for this event and are interested in attending please contact Coach.



FRIDAY 190816

Please note in preperation for the Warrior Quest on Saturday there will only be a 6AM and 8AM class time today. Between 9AM and 3PM there is opportunity for open gym. Please contact Coach if you are not already a Keyholder for access.

Four Rounds For Time,

Run 400 Meters
5 Shoulder to Overhead
10 Front Squats
15 Hang Power Cleans
30 Lateral Jumps Over Bar

Note: On todays session, RX weight for men is 95lb. and women is 65lb. The goal is to move through the required repetitions consecutively. On the Lateral Jump, the athlete will jump “side to side” over the bar (facing the bumper plates). Both feet must leave and land at the same time.

Thank you to Henry Montes for the awesome new American Flag!


Please note that Saturday, August 17, our gym will be closed for the 2019 Warrior Quest. If you are interested in attending there are still a limited number of spots available! Please contact Coach with any questions.


2019 Warrior Quest Registration




“The Sprinter”

10 rounds, each for time, of:

100-meter sprint on the Concept2 Row
Rest up to 90 seconds between rounds

Rest as needed then,

Tempo Deadlift, 7,5,3,1 repetitions (5 second descent)

Note: Today we are contrasting the speed and power of the 100-meter sprint (approximately 16 to 20 seconds of work) with the slow and methodical eccentric tempo on the Deadlift. Remember that the mechanics of the Concept2 and the Deadlift are very similar and complementary, just operating on different planes.

Congratulations to Jim on 7 Years of CrossFit training!


Thursday Special Programs

  • CrossFit Masters Class (10:30AM – 11:30AM)
  • Krav Maga & Bag Class (5:30PM – 6:15PM)