Archives for Category: WOD

TUESDAY 190212

Three Rounds “Off The Clock” Of:

Handstand Hold On Wall, Maximum Time
Immediately Followed by,
Strict Toes to Bar, 21 Repetitions (Modification is Knee to Elbow)

Rest as needed then,

A: 1:00 Sprint on Assault Bike, Maximum Calories 
Rest as needed then,
B: 1:00 Sprint on Concept2 Rower, Maximum Calories 

Group (Mandatory) Extra Credit: 4 Rounds Alternate Nostril Breathing 

Note: Notice the “Programming Theme” of advanced gymnastic movements with “Strict” standards. We are taking this cue from CrossFit Founder Greg Glassman, and his insistence on the “virtuosity” of both weightlifting and gymnastic movements. The Handstand Holds will be done without shoes on today, and shoes are optional on the Toes to Bar. Coach is back from Las Vegas to teach class today, and he will be reviewing the nuances of the Handstand Hold and strict Toes to Bar, in addition to teaching (or reviewing) Alternate Nostril Breathing. Plus, you’ll get a insider report on the training-status of the Team Guerrero fight team! (Hint: it involves Bible study, Zone meals, and epic training sessions!) 

Coach Jennifer White (Coaching on Friday at 4PM on the 15th and 22nd!)


On Friday, February 15 and 22, visiting guest coach Jenny White will be leading the 4PM workout. Jenny has been a Personal Trainer and group fitness instructor around the Santa Cruz area for over 10 years. Jenny has a background as a Pilates instructor and designed a program to help CrossFit athletes stretch and strengthen postural muscles and identify weakness and imbalances to prevent injury and improve athletic performance. Jenny also has a very popular online business as a Health and Nutrition consultant. We are happy to welcome her to our gym as a guest coach! 


Tuesday Special Programs 

Bag Class / Krav Maga (5:15PM to 6:00PM) 

Yoga is cancelled tonight due to Coach’s return flight to Las Vegas, 


MONDAY 190211

Five Rounds Of:

Front Squat, 15 Repetitions (max load)

Rest as needed then,

1 Rope Climb (using most challenging technique possible) 

Note: Todays session is “off the clock.” We are focusing on quality of movement, and achieving maximum load on the Front Squat. Athletes can either maintain their opening 15 repetition load, or increase the weight with each set. Move back and forth between the Front Squat and Rope Climb. 

Bag Class (Krav Maga) Warriors! 


“Success is walking from failure to failure with no loss of enthusiasm.” Winston Churchill



Join Adrian Moreno today from 10:00AM to 11:00AM for the FREE CrossFit Amundson Community Workout. This workout is open to all levels and is a great introduction to the CrossFit methodology, and also a great way to connect with the Santa Cruz and Pleasure Point community. We look forward to seeing you there! 


“Take up one idea. Make that one idea your life-think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success.”  ~ Swami Vivekananda


“The Truth is you are beautiful. You are handsome. You are strong. You are well-able. You are courageous, and most importantly, God is with you. That’s the Truth.” ~ Greg Amundson. (An excerpt from Faith Works Ministry on Wednesday evening. Reference 1 Samuel 16:18,) For the full Faith Works Ministry Message with Coach and Jonathan Stowers, follow THIS LINK


FRIDAY 190208

Thruster 5,3,1,1,1 Repetitions (From the Rack- Achieve 1RM)

Rest as needed then,

“Sprint Jackie”

Concept 2 Row 500 meters
30 Thrusters (50% of 1RM)
20 Pull-ups

Note: Thruster weight on “Jackie” for men and women is 50% of your 1RM Barbell Thruster. The goal for the strength component today is to work up to a Bodyweight Thruster. How many of our Athletes can achieve the strength goal and also perform “Sprint Jackie” in 6:00 or less? Compare todays time and weight to September 27, 2018. 


Friday Special Programs 

CrossFit Amundson Strength and Olympic Lifting (8AM – 9AM at HQ) 



Back by popular demand,,,,

Evolution 1:


For Time,
Ground to Overhead, 30 Repetitions (135lb. / 85lb.)

Rest as needed then,

Evolution 2:

Find your 1RM Clean & Jerk 

Note: Today’s session is takes the task of “Ground to Overhead” in two different direction. First, with a set load, we perform 30 repetitions at quickly as possible. Then, using the same skill, we determine how much weight we can get overhead from the ground. Purple Belt testing will include these two evolutions. Belt contenders will need to RX’ “Grace” sub 5:00, and have a 1.25 bodyweight Clean and Jerk. Compare today’s session to January 18, 2019. For inspiration, check out the video with Coach and David Leys going “head to head” on “Grace” at the original CrossFit HQ gym! 

Our Coach today is David Leys! (Check out that photo of Dave!) 


“Grace” with Coach and David Leys 


Thursday Schedule

The last class of the day will be the 4PM workout with David Leys. 






For time:
80 Squats
40 Kettlebell Swings (53lb. / 35lb.)
20 Toes to Bar
Run 400 Meters
64 Squats
32 Kettlebell Swings
16 Toes to Bar
Run 400 Meters
50 Squats
24 Kettlebell Swings
12 Toes to Bar
Run 400 Meters
32 Squats
16 Kettlebell Swings
8 Toes to Bar
Run 400 Meters
16 Squats
6 Kettlebell Swings
4 Toes to Bar

Note: Today’s session dates all the way back to October 16, 2003, at the original CrossFit gym on Research Park Drive, and was created by CrossFit Founder, “Coach” Greg Glassman.There will be a 25 minute “Time Cap” on todays session. Compare today’s score to October 24, 2018. 

James and Adrian say, “That was a good one!” 


Faith Works Ministry

Join us today from 5:30PM to 6:30PM for Faith Works Ministry with Coach and Jonathan Stowers. Todays message will be on putting on your “God given identity” and the principles of metaphysics for the achievement of your life purpose. 


Thursday Special Coach at 4PM

While Coach is in Las Vegas training with Robert “The Ghost” Guerrero, we will have a very special “Original Old School CrossFit Coach” leading the 4PM workout! Who do you think it will be?