28 January 2020

TUESDAY 200128 On a 3:00 clock, Assault Bike, 18 Calories (14 women) 15 Toes to Bar Hang Squat Clean, As Many Repetitions As Possible (135lb. / 85lb.) Rest up to 3:00 between rounds and complete 3 rounds Rest as needed then, Barbell Upright Row, 5,5,5,5,5 repetitions...

27 January 2020

MONDAY 200127 Complete Three Individually Timed “Sprint Rounds” (rest up to 3:00 between rounds) Concept2 Row, 400 Meters 10 Bar Muscle Ups or, 15 Kipping Chest to Bar or, 21 Kipping Pull-ups Rest as needed then, Barbell Tempo Front Squat, 3,3,3,3,3...

25 January 2020

SATURDAY & SUNDAY 200125 We hope you can join us on Saturday at 10:00AM for our FREE CrossFit Amundson Community Workout! Mark following last weeks epic battle with Burpees and Deadlifts! _______________

24 January 2020

FRIDAY 200124 Complete four “Sprint Rounds” on a 4:00 clock, Evolution A: Run 400 Meters 21 Kettlebell Swings (53lb. / 35lb.) 12 Pull-ups Evolution B: Concept2 Row 400 Meters 21 Kettlebell Swings (53lb. / 35lb.) 12 Pull-ups Evolution C: Assault Bike, 30...

23 January 2020

THURSDAY 200123 On a 20:00 clock, Minute One: Assault Bike Minute Two: Concept2 Row Minute Three: 200 Meter Run Minute Four: Burpees Athletes pick repetition scheme: 2,4,6,8,10 or 3,6,9,12,15 200 Meter Run always remains the same Rest as needed then, Rope Climb, 5...

22 January 2020

WEDNESDAY 200122 On a 8:00 clock, 1 Kettlebell Swing (53lb. / 35lb.) 1 “L-Sit Pull-up” 2 Kettlebell Swings 2 “L-Sit Pull-up” Continue this progression as long as possible in 10:00 (make this about virtuosity!) Rest as needed then, Every Two...