Archives for Category: WOD

MONDAY 180226

“Quarter Gone Bad”

Complete Five Rounds:

Fifteen Seconds “On” followed by 45 Seconds “Off”
Dumbbell Thruster, As Many Repetitions Possible (45lb. / 25lb.)
Chest to Bar Pull-up, As Many Repetitions As Possible
Burpee, As Many Repetitions As Possible

Note: Each round is 3 minutes. The clock does not reset or stop between exercises. Move from each of three stations after 15 seconds of work and 45 seconds of rest. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each repetition. This is a workout that teaches the importance of fast turnover of rep’s and explosiveness in functional movement.

Adrian on 18.1 ~ Strong Work!



Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout with Greg Amundson.  The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests! From 11:30AM until approximately 2PM, we will be hosting the CrossFit Games Open Workout for our registered Games athletes. If you are competing, please arrive promptly at 11:30AM to get warmed up and select your heat assignment.

3-2-1 GO! Jamie Moreno, Monet and Jamie Rom on 18.1


Krav Maga

The next White, Yellow and Orange Belt Krav Maga workshop is scheduled for Saturday, April 7, 2018 from 11:30AM to 1PM. This workshop is free for enrolled Krav Maga athletes and is highly recommended in order to ensure receipt of all the required belt testing material.


Membership Rate Increase

Please note that beginning on March 1, 2018, membership rates will increase by $10.00. This price increase will only effect ONE membership, not dual-membership for athletes enrolled in both Krav Maga, CrossFit or Yoga.


FRIDAY 180223

CrossFit Games Open Workout 18.1

The 6AM Crew: Faith – Fitness and Fun!


Friday Schedule

6AM – 10AM – 4PM are CrossFit Games Open Workouts

8AM is Wendler Strength Training


Today marks the first workout of the 2018 CrossFit Games Open! The CrossFit Open workout will be the “Daily WOD” on Fridays during the Games Season. Registered Athletes can complete their workout on Friday, or during the official CrossFit Amundson Weekend Open on Saturdays from 11:30 AM until approximately 1PM. We encourage registered athletes to observe the LIVE OPEN ANNOUNCEMENT on Thursdays at 5PM at our HQ location. Questions on the Open should be directed to our Affiliate manager Adrian Moreno.



Complete Three Individually Timed Sprint Rounds:

For TIme:
Row 400 Meters,
Run 400 Meters
Kettlebell Swing, 30 Repetitions (53lb. / 35lb.)

Note: Rest up to 3:00 between rounds. How many people can maintain a 1:45 split time on the row and run, and finish all three rounds in 5:00 or less? This is a great endurance and stamina training day!

Dr. Suhas


Special thank you and “Namaste” to Dr. Suhas for the amazing lecture he provided our athletes on Tuesday evening. His new book Change Your Schedule – Change Your Life is a must read! One of the most thought provoking quotes from his lecture was, “Your number one job should be taking care of your health.”


Thursday Special Programs

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

Please note Yoga is cancelled tonight.



Station Rotation at Krav Maga:

One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
GHD Sit-up
Battle Ropes
Peg Board

Rest as needed then,

Threshold Mashup Training

As Many Repetitions As Possible in 1:00 of Double Under
Rest 1:00
As Many Repetitions As Possible in 1:00 of Dumbbell Snatch (50lb. / 25lb.)
Rest 1:00
As Many Repetitions As Possible in 1:00 of Toes to Bar

Rest 2:00 and determine your Threshold percentages below:

12:00 Running Clock (4 Rounds Each Station)
Minute One: Double Under (50% Threshold)
Minute Two: Snatch (50% Threshold)
Minute Three: Toes to Bar (50% Threshold)

Note: The technique on the Alternating Dumbbell Snatch will be reviewed in class. We anticipate this exercise, along with the double under and toes to bar, appearing in the CrossFit Open – time to practice!

Alyssa, what happened to Cori?


Wednesday Special Programs

Krav Maga (Yellow and Orange Belt – 6:15PM – 7PM at Krav Maga)


TUESDAY 180220

As Many Rounds and Repetitions As Possible in 14 minutes:
Thruster, 3 reps
Run 100 Meters (to Krav Maga)
3 Burpees
3 Chest to bar Pull-ups
Run 100 Meters (to HQ)
Thruster, 6 reps
Run 100 Meters
6 Burpees
6 Chest to bar Pull-ups
Run 100 Meters
Thruster, 9 reps
Run 100 Meters
9 Burpees
9 Chest to bar Pull-ups
Run 100 Meters
Thruster, 12 reps
Run 100 Meters
12 Burpees
12 Chest to bar Pull-ups
Run 100 Meters
Continue this repetition scheme as long as possible.

Note: This is a timed workout. If you complete the round of 12, go on to 15. If you complete 18, etc. Thruster weight for men is 115lb. and women 75lb.

Dr. Suhas Speaks Tonight!


Tuesday Special Events:

Lecture with Dr. Suhas from 5:30PM – 7PM. Free coffee before the lecture from our  friends at Coffeetopia. Last class of the day will be the 4PM.