Archives for Category: WOD

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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THURSDAY 181206

Shoulder Press 3,3,3,3,3 Repetitions (Achieve 3RM Max)

Rest as needed then,

As Many Rounds and Reps (Calories) As Possible in 5:00 of,
Concept2 Row, 10 Calories
Thruster, 10 Repetitions (35lb. / 25lb. Dumbbell or Kettlebell)

Note: Today is a potent combination of strength training and metabolic threshold training, and it’s gonna’ be a good one!

The Official CrossFit Amundson “Honor Board”

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Since our gym opened in July, 2012, we have impacted nearly 100 Law Enforcement and Fire Departments from around the world with our emphasis on integrated training with a focus on developing the warrior spirit. Hooyah, team!

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Thursday Special Programs 

Bag Class (5:15PM – 6PM at HQ)

Yoga is cancelled tonight.

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WEDNESDAY 181205

CAMP Training Session (CrossFit Amundson Maximum Performance)

“The Grinder”

Complete Five Rounds:

On a 2:00 Running Clock,
Complete Two Rounds of “Cindy” (5 Pull-up, 10 Push-up, 15 Squat)
Double Under, As Many Repetitions As Possible

Note: On todays session, your “Score” each round is the total number of Double Under repetitions achieved (or single jumps). Rest up to 2:00 between rounds. Coach will be teaching all the sessions today, and there will be a period of pranayama (breathing), visualization, and meditation at the end of each class.

Bag Class Warriors!

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Wednesday Special Programs

Bag Class (5:15PM – 6PM at HQ)

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TUESDAY 181204

As Many Rounds As Possible in 7:00 of,
Deadlift, 10 Repetitions (135lb. / 75lb.)
10 Burpees

Rest up to 5:00 then,

As Many Rounds As Possible in 5:00 of,
Deadlift, 7 Repetitions (185lb. / 95lb.)
7 Burpees

Rest up to 5:00 then,

As Many Rounds As Possible in 3:00 of,
Deadlift, 5 Repetitions (225lb. / 115lb.)
5 Burpees

Note: Today’s workout is an “old school Coach Glassman” original session circa 2003. How many Athletes can Rx’ todays session and maintain an average of 1 round a minute?

Team “Fran!”

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Tuesday Special Programs

Bag Class (5:15PM – 6PM at HQ)

Warrior Yoga (6:15PM – 7:00PM at Krav Maga)

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MONDAY 181203

Every Minute On The Minute (EMOM) for 10:00:

Complete Two Repetitions Of,
Power Clean to Push-Press (With only 1 hip-opening – go as heavy as possible! ).

Rest as needed then,

Complete Three Rounds:

On a 3:00 Running Clock Complete,

75 Double Unders or 150 Weighted Jumps
21 Kettlebell Swings (53lb. / 35lb.)
As Many Repetitions as Possible (AMRAP) of Pull-up (score)

Note: The 3:00 running clock begins at the start of the Double Unders. Rest up to 3:00 between rounds. Men’s Kettlebell weight is up to 53lb. and women’s weight is up to 35lb. Advanced Athlete’s are encouraged to use the Double Under skill. Your score is the total number of Pull-ups completed each round.

3-2-1 Bag Class!

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Week At A Glance

Tuesday:

  • Bag Class (5:15PM – 6PM at HQ)
  • Yoga (6:15PM – 7PM at Krav Maga)

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

Thursday:

  • Bag Class (5:15PM – 6PM at HQ)
  • Yoga (6:15PM – 7PM at Krav Maga)

Friday: Olympic Lifting and Strength Training (8AM – 9AM at HQ)

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Bag Class Update

Our Bag Class is now incorporating elements of our CAMP workouts, in addition to Krav Maga combatives and self-defense. Class is offered on Tuesday, Wednesday, and Thursday from 5:15PM to 6PM. Bag Class is now taking the place of the former 5PM CrossFit class on Wednesdays. This is an awesome class that is getting close to requiring a sign-up and waiting list! Please be sure to bring your bag-gloves to class with you.

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