Archives for Category: WOD


Athlete Choice Day!

Every 5:00 for 4 Rounds (20:00 Running Clock)

3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Shoulder To Overhead


Run 100 Meters (HQ to Krav Maga)
5 Gi Janes (or 3 Bar Muscle Ups or 10 Toes to Bar)
Run 100 Meters (Krav Maga to HQ)

Note: On the Barbell component, Athletes can choose their preferred weight. This is a “complex” and the barbell must remain in play the entire set. These should be heavy lifts, working off approximately 60% of a maximum effort. Watch the Burpee Pull-up (GI Jane) explanation from the Law Enforcement Seminar [video] to learn the finer details of this awesome skill, or Athletes can choose the Bar Muscle-up or Toes to Bar.

The 8AM crew is stronger than ever!


Thursday Special Programs

5:15PM – 6:15PM Combined Bag Class (6 x 2:00 Rounds) and Warrior Yoga



Complete Three Rounds:

On A 3:00 Running Clock:

Run 400 Meters (Or Row 500 Meters)
Bench Press, As Many Repetitions As Possible

Rest as needed then complete one maximum repetition set of Pull-ups

Note: Todays workout will provide a total of six data points. For example, on round one, an athlete may achieve 20 repetitions of Bench Press and then 20 Pull-ups, for a score on round one of 20/20. Be sure to rest adequately between the Bench and Pull-up, and then again before the start of the next round, to maximize intensity and total repetitions. The combination of running, Bench, and Pull-up is the real deal!

CrossFit Amundson – July 2013 – GNAR Champions!


Wednesday Special Programs

6:15PM – 7:00PM – Krav Maga (Combined Handgun and Long-gun Series


TUESDAY 180717

As Many Rounds As Possible In 5:00 of,

Power Clean, 6 Repetitions (155lb. / 95lb.)
Hand Release Push-up, 9 Repetitions
Squat, 15 Repetitions

Rest as needed then,

As Many Rounds As Possible In 3:00 of,

Power Clean, 6 Repetitions (155lb. / 95lb.)
Hand Release Push-up, 9 Repetitions
Squat, 15 Repetitions

Rest as needed then,

One Round For Time:

Power Clean, 6 Repetitions (155lb. / 95lb.)
Hand Release Push-up, 9 Repetitions
Squat, 15 Repetitions

Note: Today’s training session comes from a famous “CAMP” training methodology and is based on the famous CrossFit workout “The Chief”. Note the increase in the usual men’s Rx’ weight today. We will record “scores” from all three evolutions. This is a great and fast-paced workout!

Thoughts Become Things


The cause of effects are your thoughts.

In other words, the outer world will always be the final outcome that was first created within your mind. The cause is within you; therefore the effect is outside of you. In order to change the effects of your life, you first need to change their cause.

The key principle is that your thoughts achieve their greatest potential when they are focused on God. This is why Jesus Christ said, “Seek first the Kingdom of God (the ‘Ultimate Cause’) and everything else (the ‘effects’ you desire) will be added to you” (Matthew 6:33). A leap in consciousness takes place when you realize that your thoughts really do become things!


Tuesday Special Programs 

Bag Class (8 Rounds – 5:15PM – 6:00PM)

Warrior Yoga (6:00PM – 7:00PM)


MONDAY 180716


Three Rounds for Time:
6 Front Squats (at HQ – 135lb. / 95lb.)
Run 200 Meters (To Krav Maga)
18 Toes to Bar
12 Burpees
10 Pull-ups
Run 200 Meters (to HQ)

Cash out with a 400 Meter Farmers Carry (Up to 53lb. men / 35lb. women)

Note: Today’s workout comes from the epic partner workout on Saturday, July 15. How many people can “Rx” todays session (including the Farmers Carry) in 15:00 or less?

Building Character – CrossFit Amundson Style!


Week At A Glance

Tuesday: Bag Class and Yoga (8 x Rounds)

Wednesday: Krav Maga

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

Friday: Strength Training and Olympic Lifting

Saturday: Free Community Workout



Please join us from in celebration of a combined 6 year birthday celebration for our gym and Coach’s 40th birthday. The celebration will include great food and an all-levels workout from 12PM to 2PM. There is no 10AM workout today.

3-2-1 Party!


FRIDAY 180713

Ten Rounds for Time of:
Deadlift, 15 Repetitions (135lb. / 95lb.)
15 Hand Release Push-ups

Cash out with one set of maximum repetition Pull-ups

Note: This is from the archives of Greg Amundson’s training journal, programmed for the original “Team Six” athletes by Coach Glassman, the founder of CrossFit, circa April 2003. The “gold standard” on this workout was 10:00 or less. Maintain strict adherence to range of motion on the Push-up, ensuring you body moves as a single unit. Compare todays effort to April 20, 2017, and March 21, 2018.

Coach and David Millar – Mat Installation Day, June 2012


Please note the 8AM Class is Cancelled today.