Archives for Category: WOD


“The Tom”

Row 100 Meters for Time
Rest as needed
Row 200 Meters for Time
Rest as needed
Row 300 Meters for Time
Rest as needed
Row 400 Meters for Time
Rest as needed
Row 500 Meters for Time

Rest as needed then,

Find your 1RM Weighted Bar Dip (Or least amount of assistance needed) 

Note: It’s back by popular demand …. “The Tom” is a contender as one of the more challenging workouts in our gym. Compare today’s time’s on the Concept2 Row to December 14, 2018. 

Eliza’s first Rope Climb! 


Thursday Special Programs 

11:30AM – 2PM – Gym Closed for Private Krav Maga training (no Keyholder during this time) 


Please note there is no Bag Class tonight. Coach will be teaching a Krav Maga course at Stanford University over the next two days.



Shoulder Press, 1,1,1,1,1,1,1 Repetitions (5 Second Tempo & Overload Principle)

Rest as needed then,

Threshold Mash-up Training:

As Many Repetitions As Possible in 1;00 of Dumbbell Push-Press (25lb. / 15lb.)

Rest 2:00 then,

On an 8:00 Running Clock (4 rounds each station)
Odd Minutes: Dumbbell Push-Press, 50% of Max Threshold
Odd Minutes: Strict Pull-up, 7 Repetitions (See note below)

Note: Coach will be teaching the “Overload” principle today for the Tempo training. Please be sure to attend class today – this is a super awesome training principle to begin to adopt. On the Threshold Mash-up, aspiring Purple Belts should be doing RX pull-ups, and beginning to introduce weighted Pull-ups to their game. 

Sam and Jabin join the 4PM Crew! 


Wednesday Special Programs 

5:15PM – 6:00PM – Bag Class at HQ


TUESDAY 190115

On A 3:00 Running Clock,

Minute One: Deadlift, Maximum Repetitions (135lb. / 85lb.)
Minute Two: Box Jump, Maximum Repetitions (20 inches men and women)
Minute Three: Toes to Bar, Maximum Repetitions 

Rest up to 3:00 and repeat for a total of 3 rounds 

Cash out with 3 rope climbs utilizing most challenging technique available. 

Note: Keep a running total of your repetitions on todays session, “Fight Gone Bad” style. Athletes can pick their start station, but must honor the order of rotation. 

Now that was a good one! 


Tuesday Special Programs 

5:15PM – 6:00PM – Bag Class

6:30PM – 7:30PM – Warrior Yoga at HQ


MONDAY 190114

Every Minute On The Minute for 10:00 (10 Rounds)

3 Position Clean (1 Repetition From Each Position:)
Tall (Power Position)

Rest as needed then,

For Time:
Run 800 Meters (Floral Loop)
50, 30 10 Repetitions of,
Kettlebell Swing (53lb. / 35lb.)
Hand Release Push-up 

Note: On the EMOM, Athletes can pick their barbell weight. Weight should remain the same all 10 rounds. This is a “complex” so the bar is NOT dropped until the last clean from the ground. 

Sign up at HQ or the CrossFit Amundson App


Week At A Glance


  • Bag Class (5:15PM – 6PM)
  • Warrior Yoga (6:30PM – 7:30PM at HQ)

Wednesday: Bag Class (5:15PM – 6PM)

Thursday: No Bag or Yoga. Coach teaching Krav Maga workshop at Stanford. 

Friday: 8:00AM – 9:00AM – CrossFit Strength and Olympic Lifting Class



We hope you can join us today from 10:00 AM to 11:00 AM for the FREE CrossFit Amundson community workout. 

New Krav Maga series starts in February! 


We are excited to announce our next Krav Maga program will be starting Tuesday, February 5, 2019. We will now be offering Krav Maga three days a week according to the schedule below:

  • White through Blue Belt – Tuesday & Thursday 5:15PM – 6PM
  • Blue Belt and Law Enforcement Only – Wednesday 5:15PM – 6PM 

Krav Maga and Bag Class will be merging. Each Krav Maga class will combine and extend elements of Bag Class, to include intensive conditioning, Krav Maga self-defense and combatives, and weapon defense training. Krav Maga will be limited to 20 athletes. Uniforms are not required. Athletes will need bag gloves, groin protection, and shin-guards by the first class. Krav Maga belts must be worn each class. Uniform will be either black or white traditional Gi bottoms or the official Krav Maga pants, and T-shirt of athletes choice. Athletes interested in purchasing the Krav Maga pant should check with Coach. 


  • New Krav Maga athletes (Krav Maga only) = $135.00 monthly 
  • Krav Maga Add-on Package for CrossFit athletes = $59.00 monthly 


FRIDAY 190111

CrossFit Hero Workout Friday!


Five Rounds for Time:
Kettlebell Swing, 15 Repetitions (53lb. / 35lb.)
Power Clean, 15 Repetitions (95lb. / 65lb.)

Rest as needed then,

Evolution B:

Cash Out with 100 Double Unders for Time (or Max Double Under in 3:00)

Note: Today we are doing a slightly modified Hero Workout. Today’s session makes for a potent end to an already challenging week of training! Compare todays score to January 19, 2018. 

Mike takes his fitness “Outside the Box” 


Good luck and safe travels to Coach who will be teaching the CrossFit Law Enforcement Course this weekend in Folsom, CA.