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"Warrior spirit! Thank you Greg for helping us realize the path to becoming the unstoppable force."

— Kristen Clever CrossFit Games Champion

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Competition Team

Below are the requirements for the CrossFit Amundson Competition Teams. There is no limit to the size of a team and entry onto a Competition Team can take place anytime the requirements for the respective team are met. Each team will have a designated Team Captain. Athletes must be a regular member at CrossFit Amundson for three months prior to joining a competition team. Team members must commit to competing in at least three Team Competitions a year. All requirements for entry onto a team must be accomplished within a 24 hour period. Team tryouts will be held once a month. The CrossFit Amundson Competition Teams will compete in both sanctioned CrossFit events and outdoor adventure sports such as the Santa Cruz Run-Swim-Run.

ADVANCED: 

10 Strict Pull-ups
20 Kipping Pull-ups
Handstand Walk 20 Feet
L-Sit 1:00
1 No Leg Rope Climb
Bodyweight Thruster (men)
3/4 Bodyweight Thruster (women)
1.5 x Bodyweight Deadlift
1:30 400 Meter Run
Buoy and Back at Capitola Beach in 9:00
5:00 “Fran” Rx’d
1 Strict Muscle Up (Rings)
5 Ring Kipping Muscle-ups in 2:00
1 Kipping Bar Muscle-up
10 Handstand Push-ups
30 Box Jumps (30 / 24 inches) in 1:15
75 Consecutive Double Unders
100 Double Unders in 1:15
Rx’d Isabel in 7:00
Squat Snatch 3/4 bodyweight
10 Pistols (5 each leg alternating) in 1:30

INTERMEDIATE: 

5 Strict Pull-ups
10 Kipping Pull-ups
Handstand Walk 10 Feet
L-Sit 30 Seconds
3 Rope Climbs (foot touch and go)
1/2 Bodyweight Thruster (Men and Women)
Bodyweight Deadlift
2:00 400 Meter Run
Buoy and Back at Capitola Beach in 12:00
8:00 “Fran” Rx’d
5 Handstand Push-ups
20 Box Jumps (24 / 20 inches) in 1:00
50 Consecutive Double Unders
100 Double Unders in 2:00
65lb. / 95lb. Isabel in 7:00
Squat Snatch 1/2 bodyweight
4 Pistols (2 each leg alternating) in 1:00

BEGINNER: 

1 Strict Pull-up
3 Kipping Pull-ups
Handstand Hold on Wall 30 seconds
L-Sit 15 seconds
1 Rope Climb
1/2 Bodyweight Thruster
Bodyweight Deadlift
3:00 400 Meter Run
Buoy and Back at Capitola Beach in 15:00
“Fran” Rx’d Barbell / Red Band Pull-up in 15:00
10 Box Jumps (24 / 20 inches) in 1:00
10 Consecutive Double Unders

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