04 JUNE 2020

04 JUNE 2020

THURSDAY 200604 Ten Rounds for Time, 10 Weighted Object Bent Over Rows (or 5 Pull-ups) 20 Alternating Lunges (10 each leg) 30 Double Unders Note: Today's session is a 10-round blaster! Join us at 7AM on Zoom at https://zoom.us/j/93975180605 and at 4PM at...

Friday

04 JUNE 2020

Ten Rounds for Time,

10 Weighted Object Bent Over Rows (or 5 Pull-ups)
20 Alternating Lunges (10 each leg) 
30 Double Unders 

03 JUNE 2020

03 JUNE 2020

WEDNESDAY 200603 For Time, Run 400 Meters (or another equal aerobic activity) Weighted Object Shoulder to Overhead, 50 repetitions Hand Release Push-up, 50 Repetitions Double Under, 50 Repetitions Weighted Object Front Squat, 50 Repetitions Run 400 Meters Rest as...

03 JUNE 2020

For Time,

Run 400 Meters (or another equal aerobic activity)
Weighted Object Shoulder to Overhead, 50 repetitions
Hand Release Push-up, 50 Repetitions
Double Under, 50 Repetitions
Weighted Object Front Squat, 50 Repetitions
Run 400 Meters 

Rest as needed then,

Weighted Object Tempo Pillar of Power, 3,3,3,3,3 repetitions 

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02 JUNE 2020

02 JUNE 2020

TUESDAY 200602 Evolution A: For Time, 21,15,9 repetitions of, Weighted Object Deadlift (weight recommendations will be briefed around the whiteboard) Forward Facing Burpee Over Weighted Object (or Handstand Push-ups) Evolution B: Tabata Mash-up of Sit-up and Superman...

02 JUNE 2020

Evolution A:

For Time,

21,15,9 repetitions of,
Weighted Object Deadlift (weight recommendations will be briefed around the whiteboard) 
Forward Facing Burpee Over Weighted Object (or Handstand Push-ups)

Evolution B:

Tabata Mash-up of Sit-up and Superman Drill 

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01 JUNE 2020

01 JUNE 2020

MONDAY 200601 Evolution A: Threshold Mash-up Training! As Many Repetitions As Possible in 1:00 of Weighted Object Hang Power Cleans Rest 1:00 then, As Many Repetitions As Possible in 1:00 of Double Unders Rest up to 2:00 and determine 50% of your maximum threshold...

01 JUNE 2020

Evolution A:

Threshold Mash-up Training!

As Many Repetitions As Possible in 1:00 of Weighted Object Hang Power Cleans
Rest 1:00 then,
As Many Repetitions As Possible in 1:00 of Double Unders

Rest up to 2:00 and determine 50% of your maximum threshold then,

On a 10:00 clock,
Minute One: Weighted Object HPC, 50% Threshold
Minute Two: Double Under, 50% Threshold

Evolution B:

On a 3:00 running clock,
Run 400 Meters (or another metabolic activity for 1:30)
Burpee, AMRAP (score) 

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30 May 2020

Hello CrossFit Amundson family and friends! Rather than our traditional 10:00AM FREE Community Workout – today we encourage you to go outside into your community and exercise! In other words, spend one hour outside, in the sun and in nature, moving your body. Below you will find some great ideas close to our Headquarters gym.

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30 May 2020

30 May 2020

SATURDAY & SUNDAY 200530 Hello CrossFit Amundson family and friends! Rather than our traditional 10:00AM FREE Community Workout – today we encourage you to go outside into your community and exercise! In other words, spend one hour outside, in the sun and in...

29 MAY 2020

29 MAY 2020

FRIDAY 200529 "Super Sun!" Four Rounds for Time of, 50 Squats Run 400 Meters (or another aerobic activity of equal time / distance) 30 Hand Release Push-ups Note: Compare today's effort to April 27 and try to set a new record! This is an awesome session and is also a...

29 MAY 2020

“Super Sun!”

Four Rounds for Time of,
50 Squats
Run 400 Meters (or another aerobic activity of equal time / distance)
30 Hand Release Push-ups 

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