Archives for Category: WOD

Happy Memorial Day Weekend! 

We hope you can join us on Saturday, Mary 25, at 12PM for our gyms 7th Annual Memorial Day Murph workout and BBQ. All fitness levels are encouraged to participate and the day is FREE and open to all of our family and friends. Gym will open at 11AM for an informal warm-up. Workout brief begins at 12PM and we anticipate the first heat of approximately 15 athletes departing on the 1 Mile Run at approximately 12:20PM. The gym will remain open until everyone has had a chance to complete the workout! Please note the 10AM community workout is cancelled today. 


FRIDAY 190524

Bench Press 7, 5, 3,1  Repetitions (3 Second Tempo Training)

Rest as needed then,

“Good Golly – Miss Molly”

As Many Rounds As Possible in 8:00 of,

Double Under, 30 Repetitions (or 50 Weighted Jumps)
Burpee, 8 Repetitions

Note: On the Bench Press, we will be utilizing “Tempo Training” methodology. From the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions. Compare to August 15, 2018 (remember that last week’s Tempo Training did NOT have a pause!) The “Good Golly” session is a burner – how many athletes can Rx’ the session and achieve 8 or more rounds? Compare to May 18, August 23, 2018, and January 31, 2019. We will record the final 1RM Tempo bench. 

Christina – Are you OK?


Good luck to our athletes completing “Murph” today! If you signed up for the Friday 12PM launch, the gym will open at approximately 11:30AM for a warm-up. Athletes participating in the 24 Hour Murph should check with Coach, Adrian, Margaret or Britain for Keyholder access. 


Friday Special Programs 

CrossFit Strength Class (8AM – 9AM) 



Evolution A:

Skill Development: USAW Power Clean and Push Jerk Progressions.

Complete Three 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,

Evolution B:

Every Three Minutes For 15:00 (5 Rounds)

“The Tough Twelve”

Deadlift, 3 Repetitions
Hang Power Clean, 3 Repetitions
Front Squat, 3 Repetitions
Shoulder to Overhead, 3 Repetitions

Note:  On Evolution A, how many Athletes can use 135lb. / 85lb. or more on their final round of the USAW complex?  On the EMOM, recommended weight is between 135lb. and 185lb. for men and 65lb. to 115lb. for women. All repetitions on the EMOM should be consecutive (no dropping weight until final repetition).Athletes doing “Murph” on Friday should consider either resting today or utilizing light weight on todays session. 

Roberto and Coach – Water Warrior Challenge (Circa 2017)


Thursday Special Programs 

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



“The Sprinter” (AKA “The Tom!”)

Concept2 Row, 100 Meters
Rest as needed, and perform 10 Strict Pull-ups
Concept2 Row, 200 Meters
Rest as needed, and perform 8 Strict Pull-ups
Concept2 Row, 300 Meters
Rest as needed, and perform 6 Strict Pull-ups
Concept2 Row, 400 Meters
Rest as needed, and perform 4 Strict Pull-ups
Concept2 Row, 500 Meters
Rest as needed, and perform 2 Strict Pull-ups

Note: Each Concept2 Row is a SPRINT! Row as fast as possible, and record your time. Pull-ups must be done strict – use a band if necessary. Advanced athletes should consider weighted Pull-ups. This is BY FAR one of the most challenging session we have at our gym. Bring your A-Game! 

Darrell is the man!


Congratulations to Darrell on a series of awesome accomplishments. In the same week, Darrell achieved a PR on his Power Clean (185lb.), his first No-Leg Rope Climb, and he beat Coach in a 400 meter foot race! Darrell is a great example of determination and consistency, both in his fitness training, and his NUTRITION! 


Kokoro Yoga is TONIGHT 7PM 



Kokoro Yoga is an excellent addition to your CrossFit and Krav Maga training, and will include ancient breathing practices, meditation training, and a biblical message with direct relation and application to workouts “inside the box” in addition to life “outside the box.” This class is perfect for new Yoga practitioners, in addition to seasoned spiritual devotees who are interested in a Christian influence on Yoga and a more robust Warrior practice. We look forward to seeing you on the mat! (Mats are provided!)


Wednesday Special Programs 

  • Krav Maga – 5:30PM – 6:15PM (Advanced Class – Weapon Defense)
  • Kokoro Yoga – 7PM – 7:45PM (Free for CrossFit Amundson Athletes!)




TUESDAY 190521

Thruster, 5,3,1,1,1 (From the Rack)

Calculate 50% of 1RM then,

Complete Five Rounds of,

On a 1:00 Clock,

Kettlebell Swing, 15 Repetitions (53lb. / 35lb.)
Thruster, As Many Repetitions As Possible (50% of 1RM)

Note: Rest up to 90 seconds between rounds (or longer depending on class size). How many athletes can achieve a bodyweight Thruster, and then maintain 15 or more repetitions on the AMRAP? 

Margaret – Kim and James at “The Ranch!” 


A very big congratulations, Kida, and Osssss to Margaret, Kim and James on completing the CrossFit Level I Trainer Course at the historic “Ranch” location. We are blessed to have these awesome Athlete-Coaches on our team and in our community! Kim and Margaret will be taking leadership on our new “CrossFit Amundson Masters Class” which starts on June 4 at 10:30AM.


Tuesday Special Programs 

Bag Class & Krav Maga (5:30PM – 6:15PM)


MONDAY 190520

“Murph Prep 101.3”

On a 3:00 Running Clock:

Evolution A:
Run 400 Meters,
Pull-up, As Many Repetitions As Possible (Kipping)

Rest up to 90 seconds then,

Evolution B:
Concept2 Row, 500 Meters,
Squat, As Many Repetitions As Possible

Rest up to 90 seconds then,

Evolution C:
Assault Bike, 30 / 20 Calories
Hand Release Push-up, As Many Repetitions As Possible 

Rest as needed then,

Tabata Interval Double Under (Every Repetition Counts) 

Note: Our 7th Annual CrossFit Amundson Memorial Day Murph Workout is right around the corner! Today’s session is another great opportunity to prepare both your body and mind for this challenging event. Athletes can pick their “start station” but must honor the order of rotation. 

New Masters Class Starts June 4 at 10:30AM


3,2,1 …. CrossFit Amundson “Masters Class”

Formerly the CrossFit Amundson “LIGHT” workout, the new Masters Class is the prefect “start-up class” for people who are new to the CrossFit program.However, the class is also ideal for longtime CrossFit and competitive athletes who are looking for a workout with appropriate scaling and modification options, and a high emphasis on mastery of the basics.

The Masters Class will also include the official “Threshold Mash-up” workouts designed by Greg Amundson and featured in his #1 international bestselling book “Firebreather Fitness.”Enrollment into the class is FREE for current CrossFit Amundson athletes. 


Week At A Glance

Tuesday: Krav Maga & Bag Class (5:30PM – 6:15PM


  • Krav Maga (Advanced Weapon Defense – 5:30PM – 6:15PM)
  • Kokoro Yoga (7PM – 7:45PM)

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


  • CrossFit Amundson Strength & Olympic Lifting (8AM – 9AM) 
  • 12PM is the official start of the 24 Hour Murph Challenge!


  • Memorial Day Murph Workout & BBQ (12PM – TBD) 

Sunday & Monday: Gym Closed for Memorial Day Weekend (Keyholder access is OK)