Archives for Category: WOD

THURSDAY 181213

CAMP Training Session (CrossFit Amundson Maximum Performance)

“Get Some”

Complete Three Rounds, Resting 1:00 Between Rounds:

Minute One: Dumbbell Push-Press (35lb. / 25lb.)
Minute Two: Kettlebell Sumo Deadlift High Pull (75lb. / 53lb.)
Minute Three: Box Jump, Maximum Repetitions (20′)
Minute Four: Assault Bike (60 men / 40 women RPM)
Minute Five: GI Jane

Note: Todays workout operates like “Fight Gone Bad” in which the Athlete achieves maximum repetitions at each station, then rotates at the end of the minute immediately to the next station. There is no rest between stations. At the end of each round, rest 1:00 and tally scores, then repeat for a total of 3 rounds. Athletes can pick their start station, but must honor the order of rotation. Maintain a total running score for each round. The Assault Bike RPM counts as 20 points. Coach will be running the 6AM and 4PM class today, which will include a brief period of pranayama (breathing) and meditation.Bag Class is today at 5:15PM to 6PM.

Congratulations to Gabby!

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Thursday Special Programs 

Bag Class (5:15PM – 6PM at HQ)

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WEDNESDAY 181212

Bench Press, 5-3-1-1-1 Repetitions (Tempo Training – See Note Below)

Rest as needed then,

Threshold Mashup Training

As Many Repetitions As Possible in 1:00 of Double Under
Rest 1:00
As Many Repetitions As Possible in 1:00 of Wallball Shots (20lb. / 14lb.)
Rest 1:00
As Many Repetitions As Possible in 1:00 of Toes to Bar

Rest 2:00 and determine your Threshold percentages below:

12:00 Running Clock (4 Rounds Each Station)
Minute One: Double Under (50% Threshold)
Minute Two: Wallball (50% Threshold)
Minute Three: Toes to Bar (50% Threshold)

Note: Today’s session contrasts the 5 second tempo descent on the Bench Press, with the speed and anaerobic training of the Threshold mash-up. As many of our athletes know, when the threshold is 50% or more, it’s turn into a serious challenge!

Mette is a Warrior!

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Wednesday Special Programs 

Please note Bag Class is cancelled tonight. The last class of the day is 4PM to 5PM.

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TUESDAY 181211

For Time,

Row 400 Meters,
Run 400 Meters
Strict Pull-up, 50 Repetitions
Kettlebell Swing, 50 Repetitions
Run 400 Meters

Note: Todays session is an “old school” original workout, programmed by Coach Glassman. We are going to enforce he STRICT pull-up today – no kipping allowed!

6AM Warriors!

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Tuesday Special Programs

  • Bag Class (5:15PM – 6PM at HQ)
  • Yoga (6:15PM – 7:00PM also at HQ tonight!)

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MONDAY 181210

Every Minute On The Minute for 18:00,

Power Clean, 3 Repetitions (155lb. / 85lb.)
Hand Release Push-up, 6 Repetitions
Squat, 9 Repetitions

Note: Today’s session consists of the “moving parts” of the famous CrossFit workout “The Chief’ only with a slightly heavier weight. The ideal work-to-rest ratio for this session is 30 seconds on, 30 seconds off. Therefore, blast through each round of cleans, push-ups, and squats as quickly as possible.

Adrian preaching at Twin Lakes Church, Aptos, CA

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Week At A Glance

Tuesday:

  • Bag Class (5:15PM – 6PM at HQ)
  • Yoga (6:15PM – 7:00PM also at HQ tonight!)

Wednesday: Bag Class (5:15PM – 6PM at HQ)

Thursday: No Bag Class or Yoga

Friday: CrossFit Strength Class

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SATURDAY & SUNDAY 181208

Please join us today from 10:00AM to 11:00AM for the FREE CrossFit Amundson Community Workout with Greg Amundson.

2018 CrossFit Amundson Christmas Celebration

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Join us on Wednesday, December 19, from 6PM to 7:30PM for the 3rd annual CrossFit Amundson Christmas Celebration. This years celebration will include worship and holiday music (if your interested in participating, please speak with Britain, Adrian or Coach) in addition to a Faith Works Ministry message, and a holiday meal. Bring a delicious desert to share! Free coffee with our friends at Coffeetopia from 5:30PM to 6PM. Come dressed up in your favorite holiday outfit!

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FRIDAY 181207

Evolution A:

Tabata Barbell Back Squat (See Note Below on Weight)

Rest as needed then,

Evolution B:

Three Rounds for Time:
Kettlebell Swing, 21 Repetitions (53lb. / 35lb.)
Hang Power Clean, 15 Repetitions (95lb. / 65lb.)
Shoulder to Overhead, 9 Repetitions (95lb. / 65lb.)

Note: On the Tabata Squat, your score is the amount of weight on the barbell, multiplied by the total number of repetitions achieved. The goal is a weight that allows at least 10 repetitions each internal. The barbell must remain in the Back Squat position the entire time. This is a super challenging drill, and for many athletes, even a 45lb. barbell will be enough!

Brad is a Warrior!

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A very special Osssss and KIDA to Brad who recently endured an extensive training evolution in Karate while in Japan. Brad is a 3rd Degree Black Belt in Karate, and one of our extremely consistent 6AM athletes! Congratulations Brad on all your success, both on and off the Dojo and CrossFit gym floor.

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Friday Special Programs 

8:00AM – 9:00AM – CrossFit Strength and Olympic Lifting Class (all levels welcome to attend!)

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