Archives for Category: WOD


Super Set Back Squat

Rest as needed then,

“Got Endurance V4”

For Time:
Run 1500 meters (Big Loop)
150 Double-unders
50 Burpees
Run 800 meters (Floral Loop)
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Note: Rowing and Single-Under modifications will be discussed in the gym. This is an “Old School” original CrossFit workout assigned to Coach Amundson by Coach Glassman circa June, 2012.

The crew after “Nicole”


Thursday Special Events

Join Doctor Van Brunt TONIGHT from 5:30PM to 6:30PM at HQ for a lecture on maintaining proper alignment and posture, both inside and outside the gym. Free coffee social between 5PM and 5:30 at Coffeetopia. Please note Bag Class and Yoga are cancelled to support this important event.



Skill Development: USAW Power Clean and Push Jerk Progressions.

Complete Five Sets – Start with Barbell and add weight as necessary: (Work Technique!)

Power Clean from Power Position, 3 Repetitions (Add 1 Shoulder Press at final rep)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (Add 1 Push Press at final rep)
Power Clean from Floor, 1 Repetitions (Add 1 Push-Jerk)

Rest as needed then,

CrossFit Games Open Workout 12.2 (slightly modified)

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/55 pound Ground to Overhead, 30 reps
95/75 pound Ground to Overhead, 30 reps
135/95 pound Ground to Overhead, 30 reps
155/105 pound Ground to Overhead, as many reps as possible

Note: Athletes can use any variation of Ground to Overhead of their choice. Advanced Athletes should utilize the Snatch technique. Compare todays score to January 27, 2017.

The Warrior and The Monk – The Movie! 


Wednesday Special Programs

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


TUESDAY 180424

The Famous CrossFit Girl “Nicole”

As Many Rounds As Possible in 20:00 of,
Run 400 Meters,
Pull-ups, Maximum Repetitions

Note: Your “score” in todays workout is the total number of Pull-ups completed. Athletes will run 400 meters, then perform a maximum-repetition set of Pull-ups. The set is terminated once athletes come off the bar. Therefore, the best scores are not necessarily the fastest runs, but the most overall Pull-ups completed. Large classes will use our Krav Maga gym. This is an awesome and potent workout!

The “Aftermath” of Saturdays 10AM Class!


Tuesday Special Programs

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

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


MONDAY 180423

“Track Day”

Complete Two Minutes At Each Station:
Concept2 Row, Maximum Calories
Wallball Shots, Maximum Repetitions
Kettlebell Swings, Maximum Repetitions
Burpee, Maximum Repetitions

Note: Rest up to 2:00 between stations. Athletes can pick their start station, but must honor the prescribed order of rotation. Approach each station like a “Track Event” and strive for absolute maximum intensity. Today’s session comes from Saturday’s group workout, and it is a good one!

The Saturday Crew


Join Doctor Van Brunt on Thursday, April 26, from 5:30PM to 7PM at our HQ location for a lecture on maintaining your posture, both inside and outside the gym. There will be free coffee from our friends at Coffeetopia from 5PM to 5:30PM, and the interactive lecture will begin at 5:30PM. Family and friends are welcome to attend this awesome education opportunity.



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!

The 6AM Warrior Ladies!


FRIDAY 180420

CrossFit Hero Workout Friday!


Three Rounds for Time:
75 Squats (at HQ)
35 Hand Release Push-ups
Run 100 Meters (to Krav Maga)
25 Pull-ups

Note: Todays session is a slightly modified version of the CrossFit Hero Workout “Garrett”. Modifications will be discussed in the gym. There will be a 25 minute time cap on the workout.

Doctor Van Brunt – Speaking at HQ on April 26, 5:30PM – 6:30PM


Friday Special Events

8:00 AM – 9:00 AM – Olympic Lifting and Strength Training

5:00 PM – 6:00 PM – CrossFit Amundson Olympic Lifting Club