WOD Blog

23 JANUARY 2021

23 JANUARY 2021

SATURDAY & SUNDAY 210123 We hope you can join us today at 10AM for our FREE community workout. _______________

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22 JANUARY 2021

22 JANUARY 2021

FRIDAY 210122 “Harder SQT” Four rounds for time of: 400 Meter Sprint Ground to Overhead, 10 Repetitions (95lb. / 65lb.) Rest 5:00 then, 5:00 Running...

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21 JANUARY 2021

21 JANUARY 2021

THURSDAY 210121 "To The Battle!" Run 500 meters, 100 squats Run 1000 meters Rest as needed then, On a 14:00 clock, "Close Contact" Odd Minutes: Hang...

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20 JANUARY 2021

20 JANUARY 2021

WEDNESDAY 210120 Complete Five Rounds, Concept2 Row, 200 meters Tempo Deadlift, 5 repetitions (5 second tempo) Rest as needed then, 5 Sets of...

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19 JANUARY 2021

19 JANUARY 2021

TUESDAY 210119 On a 20:00 clock (5 rounds each station) Minute One: Strict Toes to Bar, 7 repetitions Minute Two: 14 Hang Power Cleans (95lb. /...

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18 JANUARY 2021

18 JANUARY 2021

Happy Martin Luther King Jr. Day! Please note that our gym will be closed today in honor of Martin Luther King's life and legacy....

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16 JANUARY 2021

16 JANUARY 2021

SATURDAY & SUNDAY 210116 We hope you can join us on Saturday at 10:00AM for our FREE community workout. ______________ We encourage you to...

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15 JANUARY 2021

15 JANUARY 2021

FRIDAY 210115 “Super Sun” Complete Four Rounds for Time: 50 Squats Run 400 Meters (or C2R 400) 30 Hand Release Push-ups Note: Please be sure to...

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14 JANUARY 2021

14 JANUARY 2021

THURSDAY 210114 “Choose Your Own Adventure” On a 21:00 clock (7 rounds each station) Minute One: Toes to Bar Minute Two: Assault Bike Minute Three:...

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13 JANUARY 2021

13 JANUARY 2021

WEDNESDAY 210113 Ground to Overhead 5,3,1 repetitions (work up a to 1RM) Rest then, Every 90 seconds for 21:00 (7 rounds) A = Sprint 300 meters (run...

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12 JANUARY 2021

12 JANUARY 2021

TUESDAY 210112 On a 18:00 clock, 0:00 to 3:00 = Concept2 Row, 500 meters 3:00 to 6:00 = Barbell Thruster, 50 repetitions (55lb. / 35lb.) 6:00 to...

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11 JANUARY 2021

11 JANUARY 2021

MONDAY 211211 On a 20:00 clock (5 rounds each station) Station One: Deadlift, 20 repetitions (135lb. / 85lb.) Minute Two: Double Under, 50...

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09 JANUARY 2021

09 JANUARY 2021

SATURDAY & SUNDAY 210109 We hope you can join us on Saturday morning at 10:00AM for our FREE CrossFit Amundson community workout!...

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08 JANUARY 2021

08 JANUARY 2021

FRIDAY 210108 From the CAMP (CrossFit Amundson Maximum Performance) Take 5:00 and establish a "working 1RM" Power Clean, Rest as needed then,...

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07 JANUARY 2021

07 JANUARY 2021

THURSDAY 210107 For Time, Concept2 Row, 21 calories Dumbbell Thruster, 21 repetitions (35lb. / 25lb.) Run 400 meters Concept2 Row, 15 calories...

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06 JANUARY 2021

06 JANUARY 2021

WEDNESDAY 210106 On a 21:00 clock (7 rounds each station) Station One / Minute One = Assault Bike, 12/9 calories Station Two / Minute Two =...

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05 JANUARY 2021

05 JANUARY 2021

TUESDAY 210105 Shoulder Press, 5,5,5,5,5 repetitions (from the rack) Between sets of Press, Weighted Box Step Up (24 / 20) 5,5,5,5,5 repetitions (5...

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04 JANUARY 2021

04 JANUARY 2021

MONDAY 210104 Complete as many repetitions as possible in 21 minutes of: Run 400/300/200 meters Max-repetitions Strict Pull-ups Note: Each time you...

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31 DECEMBER 2020

31 DECEMBER 2020

Happy New Year! Please note that our gym will be closed on December 31, 2020 and January 1, 2021, in celebration of the New Year. Our next workout...

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30 DECEMBER 2020

30 DECEMBER 2020

WEDNESDAY 201230 For Time, Concept 2 Row, 300 meters Push Press, 20 repetitions (95lb. / 65lb.) Rest as needed then, For Time, Concept 2 Row, 300...

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29 DECEMBER 2020

29 DECEMBER 2020

TUESDAY 201229 On a 21:00 clock (7 rounds each station) Station One / Minute One: Power Clean, 3 repetitions (go heavy!) Station Two / Minute Two:...

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28 DECEMBER 2020

28 DECEMBER 2020

MONDAY 201228 Evolution A: For Time, Concept2 Row, 500 meters Kettlebell Swing, 30 repetitions (53lb. / 35lb.) Pull-up, 15 repetitions Rest as...

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24 DECEMBER 2020

24 DECEMBER 2020

MERRY CHRISTMAS!  Please note that our gym will be closed from Thursday through Sunday in celebration of Christmas. Keyholder access will remain...

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23 DECEMBER 2020

23 DECEMBER 2020

WEDNESDAY 201223 We hope you can join us today at 10:00AM for a group workout in celebration of the Christmas season. All other classes will be...

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