Archives for Category: WOD


Strength Day!

Press, 5,5,5,5,5 Repetitions (Work progressively heavier each set)
Push Press, 3,3,3,3,3 Repetitions (Work progressively heavier each set)
Split Jerk, 1,1,1,1,1 (Work progressively heavier each set)

Note: We will record data points for the most weight lifted at 5, 3, and 1 repetitions. Push Press and Split Jerk technique will be reviewed at each class session. Compare to March 27, 2018. 


Thursday Special Programs

Krav Maga (5:30PM – 6:15PM All Levels)


“A leader … is like a shepherd. He stays behind the flock, letting the most nimble go out ahead, whereupon the others follow, not realizing that all along they are being directed from behind.” ~ Nelson Mandela



Three Rounds for Time:
Run 400 Meters (or Row 400 Meters or Bike 30 Calories)
Strict Pull-up, 15 Repetitions
Hand Release Push-up, 30 Repetitions 

Rest as needed then,

Accumulate a total of 2:00 in an L-Sit on P-Bars 

Note: The combination of the strict pull-up and hand release push-up is super challenging! We are going to enforce a very “strict” standard on the strict pull-up today – SEALFIT style! 

Team Guerrero joins the 4PM Crew!


Wednesday Special Programs 

Krav Maga (5:30PM – 6:15PM – All Levels Tonight!)


“The mark of a great man is one who knows when to set aside the important things in order to accomplish the vital ones.” ~ Brandon Sanderson


TUESDAY 190319

Row 1000 Meters for Time
Rest as needed then,
Deadlift, 10 Repetitions for 10RM Effort
Rest as needed then,
Row 500 Meters for Time,
Rest as needed then,
Deadlift, 5 Repetitions for 5RM Effort
Rest as needed then,
Row 100 Meters for Time,
Rest as needed then,
Deadlift, 1RM

Note: Today we are going “way old school” from a workout programmed by Coach Glassman for Greg Amundson in the winter of 2001. This is classic “Coach” programming – a simple couplet, pairing maximum effort attempts at weightlifting and monostructural elements. The only “timed” element today is the Concept2 Row. The Deadlift is not for time – but rather for maximum weight. Athletes can rest as needed between Rowing and Deadlifting, but the entire workout must be completed within a 45 minute time cap. How many people can keep the total row time less than 7:00, and the total Deadlift weight over 500lb. (men) and 300 b. (women)? Compare today’s effort on the Deadlift and the Row to October 1, 2018, and set a new record! 



Krav Maga Starts Tonight! 

The official Krav Maga KIDA and “Bow In” begins tonight at 5:30PM. Please be to class early! Former Krav Maga athletes should bring their belt and black uniform pants. We look forward to seeing you there!


MONDAY 190318

On a 15:00 Running Clock (5 Rounds Each Station)

Minute One, Assault Bike (12 / 7 Calories)
Minute Two: Kettlebell Swing, 15 Repetitions (53lb. / 35lb.)
Minute Three: Weighted Box Step-up, 12 Repetitions (See note below)

Note: On the Box Step-up, men use 24 inch box and women 20. Men’s weight is two 35lb. Kettlebells, held in hand “Farmers Carry” style. Women’s weight is two 25lb. Kettlebells. Ensure each “working leg” extends fully on and off the box. This workout packs a punch, and is also a great grip strengthening session. Athletes can pick their start-station, but must honor the order of rotation. 

Laurence shows how it’s done on the Rope Climb!


Krav Maga Schedule This Week

Tuesday: Krav Maga (Official KIDA and Bow In – 5:30PM – 6:15PM – All Levels)

Wednesday: Krav Maga (5:30PM – 6:15PM – Advanced and Law Enforcement Only)

Thursday: Krav Maga (5:30PM – 6:15PM – All Levels)



Join us today from 10:00AM to 11:00AM for the FREE CrossFit Amundson community workout. From 11:30AM to approximately 12:30PM, registered athletes who wish to complete 19.4 must contact Adrian 24 hours in advance to make arrangements.


“Leaders must be close enough to relate to others, but far enough ahead to motivate them.” ~ John C. Maxwell


FRIDAY 190315

CrossFit Open Workout 19.4 



“Victory has a hundred fathers and defeat is an orphan.” ~ John F. Kennedy