Archives for Category: WOD

TUESDAY 170926

For Time:

Front Squat, 15 Repetitions (at HQ / 135lb. / 95lb.)
Run 100 Meters (to Krav Maga)
30 Toes to Bar (at Krav Maga)
Run 100 Meters (to HQ)
Front Squat, 12 Repetitions
Run 100 Meters
20 Toes to Bar
Run 100 Meters
Front Squat, 9 Repetitions
Run 100 Meters
10 Toes to Bar
Run 100 Meters

Note: Todays session comes from a Coach Glassman (CrossFit Founder) original WOD circa 2009. At the upper-advanced level, all repetitions at each station should be consecutive, and the first Front Squat is ideally caught in the bottom of a Squat Clean.

Morgan – A Champion in Mind, Body and Spirit!

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Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

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

Satvana Warrior Yoga (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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MONDAY 170925

Station Rotation at Krav Maga:

One Minute “On” followed by One Minute “Off” at Following Stations: (1 Round)
Assault Bike
Concept2 Row
Slam Ball
Battle Ropes
GHD Sit-up

Then at HQ,

“The Grind”

As Many Rounds As Possible in 10:00:
Thruster, 5 Repetitions
Hang Power Clean, 7 Repetitions
Deadlift, 10 Repetitions

Note: On “The Grind” which come from our friends at SEALFIT, men’s prescribed weight is 95lb. and women’s 65lb. This workout is programmed with the intention of 1 round completed every minute, for a total of 10 (or more) rounds. How many Athletes can Rx’ todays session, and achieve that goal?

Dan is Athlete Of The Week!

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Congratulations to Dan who was recognized as Athlete Of The Week at CrossFit Amundson. From the moment Dan walked into our gym, his eyes were gleaming with a “Man on a Mission”. Dan brings an incredible warrior-spirit to his training sessions, which are often the complete “Trifecta Challenge” of CrossFit, Bag Class and Yoga! One of the common comments about Dan is, “Man, that guy can row!” Indeed, Dan is one of the top Concept2 Rowers in the gym (watch out, Tom!) and is quickly developing capacity in his weightlifting and gymnastics capacity as well. Dan has a heart of gold, and is a source of continual encouragement and motivation to his fellow athletes. A professor of Linguistics at Stanford, Dan has a brilliant mind, and we are blessed to have him in our gym community. Keep up the inspiring work Dan!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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Please join us from 10:00 AM to 2:00 PM this Saturday for Open Gym and the Free Community Workout.  There will be TWO formal group workouts on Saturday. The first workout will start at 10:00 AM and will be open to all skill levels and is FREE to our community. The second workout will be our Competitors Class from 11:30 AM – 12:30 PM. Community Open Gym is from 12:30 PM to 2:00 PM.

The Whiteboard Gathering!

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Saturday Special Programs

Olympic Lifting Class (9:00 AM – 10:00 AM at HQ)

Affiliate Cup Training Session with Brett and Amber! (11:30 AM – 12:30 PM)

Community Open Gym (12:30 PM – 2:00 PM)

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FRIDAY 170922

CrossFit Hero Workout Friday!

“Daniel”

For time:
100 Meter Run (HQ to Krav Maga)
50 Pull-ups (at Krav Maga)
400 Meter Run (Krav Maga to 38th Avenue to HQ)
Thruster, 21 reps (at HQ – 95lb. / 65lb.)
800 meter run (Floral Loop)
Thruster, 21 reps (at HQ)
400 meter run (HQ to 38th Avenue to Krav Maga)
50 Pull-ups
100 Meter Run (Krav Maga to HQ)

Note: Todays workout is dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. Scaling and modifications will be assigned in the gym. Bring your “A-Game” and sense of PURPOSE – today’s session is gonna’ be a good one!

Army Sgt 1st Class Daniel Crabtree

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Community Open Gym (1:00 PM – 4:00 PM)

Gymnastics Class (5:00 PM – 6:00 PM at Krav Maga & HQ)

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THURSDAY 170921

Complete Four Rounds:

On a 3:00 Running Clock:
90 Seconds of Concept2 Rowing (Max Calories)
90 Seconds of Wallball Shots (Max Repetitions; 20lb. / 14lb.)

Note: Rest up to 3:00 between rounds. How many people can average 30 calories on the Concept2 Row and 30 repetitions on the Wallball each round?

Strong Mind – Body and Spirit!

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

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

Satvana – (6:00 PM – 7:15 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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WEDNESDAY 170920

1 minute of 95lb. / 65lb. Ground to Overhead
1 minute of Burpees

Rest up to 2:00 then,

2 minutes of 95lb. / 65lb. Ground to Overhead
2 minutes Burpees

Rest up to 4:00 then,

3 minutes of 95lb. / 65lb. Ground to Overhead
3 minutes of Burpees

Note: Every repetition counts as a point in today’s workout. How many people can break 200 repetitions with Rx’d weight? This workout was last performed in our gym on August 24, 2014, and September 26, 2016, and the consensus the following day was that this session was LEGIT. Can anyone break 200 repetitions today? The best scores we saw in August were in the high 170 range.

Greg Amundson on “Man of War” Podcast!

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Wednesday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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