06 November 2019

WEDNESDAY 191006 Evolution A: Complete Five “Sprint Rounds” On a 1:00 Clock, Kettlebell Swing, 15 Repetitions (53lb. / 35lb.) Thruster, As Many Repetitions As Possible (95lb. / 65lb.) Rest up to 2:00 between rounds. Evolution B: Take 5:00 and achieve your...

05 November 2019

TUESDAY 191005 On a 21:00 clock (7 rounds each station) Minute One: Assault Bike (15 / 9 calories) Minute Two: Concept2 Row (15 / 9 calories) Minute Three: Deadlift (see below for rep’s- up to 1855lb. / 125lb.) 3,6,9,12,15,18,21 repetitions Note: On todays...

04 November 2019

MONDAY 191004 Tempo Front Squat 5,4,3,2,1 Repetitions (Use the rack – 5 Second Descent / 1 Second Hold) Rest as needed then, One “Sprint Round” For Time, 75 Squats 50 Hand Release Push-ups 25 Strict Pull-ups Run 800 Meters (Floral Loop) Note: We will...

02 November 2019

SATURDAY & SUNDAY 191002 Please join us for the FREE CrossFit Amundson Saturday Community Workout from 10:00AM to 11:00AM. We look forward to seeing you here! That time Brit did back to back “Murph” rounds! _______________

01 November 2019

FRIDAY 191001 CrossFit Open Workout 20.4 or, “Helen” Three Rounds for Time 400 Meter Run Kettlebell Swing, 21 Repetitions (53lb. / 35lb.) 12 Pull-ups Note: Good luck to our athletes competing in this year CrossFit Open workout. Registered athletes will...

31 October 2019

THURSDAY 191031 For Time, Concept2 Row, 30 Calories Shoulder Press, 30 Repetitions (75lb. / 55lb.) Rest as needed then, Concept2 Row, 30 Calories Push Press, 20 Repetitions (95lb. / 65lb.) Rest as needed then, Concept2 Row, 30 Calories Push Jerk, 10 Repetitions...