WOD Blog

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...

read more
28 MAY 2020

28 MAY 2020

THURSDAY 200528 50-40-30-20-10 reps for time of: Sit-ups Weighted Object Ground to Overhead (keep it light!) Note: Today's session is a slightly...

read more
27 MAY 2020

27 MAY 2020

WEDNESDAY 200527 From the "Team Guerrero" CAMP (CrossFit Amundson Maximum Performance) As Many Rounds As Possible in 3:00 of, Double Under, 30...

read more
26 MAY 2020

26 MAY 2020

TUESDAY 200526 Tabata Mash-up Day! Complete Eight Rounds of 20 Seconds "On" and 10 Seconds "Off" Tabata Weighted Object Bent Over Row (or Pull-ups)...

read more
23 MAY 2020

23 MAY 2020

MEMORIAL DAY WEEKEND AND MEMORIAL DAY MURPH! Hello CrossFit Amundson family and friends! Rather than our traditional 10:00AM FREE Community Workout...

read more
22 MAY 2020

22 MAY 2020

FRIDAY 200422 Evolution A: For Time, Repetitions of 21,15,9 of Weighted Object Thruster Weighted Object Bent Over Row Evolution B: Tabata Mash-up of...

read more
21 MAY 2020

21 MAY 2020

THURSDAY 200521 For Time, 30 Burpees 21 Weighted Object Deadlifts 15 Weighted Object Hang Power Cleans 9 Weighted Object Front Squats 20 Burpees 15...

read more
20 MAY 2020

20 MAY 2020

WEDNESDAY 200520 Evolution A: As Many Rounds As Possible in 10:00 of, Weighted Object Ground to Overhead, 10 repetitions Double Under, 30...

read more
19 MAY 2020

19 MAY 2020

TUESDAY 200519 Complete as many rounds as possible in 15 minutes of: 25 Hand Release Push-ups 80 feet of walking lunge (modifications will be...

read more
18 MAY 2020

18 MAY 2020

MONDAY 200518 On a 20:00 running clock, Weighted Object Thruster Ladder (minute 0:00 to minute 10:00) Immediately followed by, Bent Over Weighted...

read more
16 MAY 2020

16 MAY 2020

SATURDAY & SUNDAY 200516 Hello CrossFit Amundson family and friends! Rather than our traditional 10:00AM FREE Community Workout – today we...

read more
15 MAY 2020

15 MAY 2020

FRIDAY 200515 Evolution A: As Many Rounds As Possible in 15:00 of, Weighted Object Alternating Front Rack Lunge, 20 reps (10 reps each leg) Weighted...

read more
14 MAY 2020

14 MAY 2020

THURSDAY 200505 Evolution A: On a 10:00 Running Clock, Minute One, 10 Double Unders Minute Two, 20 Double Unders Minute Three, 30 Double Unders...

read more
13 MAY 2020

13 MAY 2020

WEDNESDAY 200513 Evolution A: As Many Rounds As Possible in 10:00 of, 10 Weighted Object Power Cleans 10 Forward Facing Burpees over Weighted Object...

read more
12 MAY 2020

12 MAY 2020

TUESDAY 200512 Every Minute On The Minute (EMOM) for 20:00, Bent Over Weighted Object Row, 5 Repetitions Push-up, 10 Repetitions Squat, 15...

read more
11 MAY 2020

11 MAY 2020

MONDAY 200511 Three Rounds for Time of, Run 400 Meters (or another similar aerobic activity of approximately 90 second duration) 21 weighted object...

read more
09 MAY 2020

09 MAY 2020

SATURDAY & SUNDAY 200509 Hello CrossFit Amundson family and friends! Rather than our traditional 10:00AM FREE Community Workout – today we...

read more
08 MAY 2020

08 MAY 2020

FRIDAY 200508 Evolution A: Weighted Object "Pillar or Power" 3,3,3,3,3 repetitions (Coach will call the tempo!) Evolution  B (CrossFit Games...

read more
07 MAY 2020

07 MAY 2020

THURSDAY 200507 Evolution A: As Many Rounds As Possible in 10:00 of, 10 Squats 5 Weighted Object Power Clean (from the ground) 10 Push-ups 5...

read more
06 MAY 2020

06 MAY 2020

WEDNESDAY 200506 Evolution A: “Annie” 50,40,30,20,10 repetitions of Double Under and Sit-up Evolution B: Seated Weighted Object Floor Press,...

read more
05 MAY 2020

05 MAY 2020

TUESDAY 200505 Four Rounds for Time, Run 400 Meters (or another aerobic activity or similar distance / time) 50 Squats Weighted Object Hang Power...

read more
04 MAY 2020

04 MAY 2020

MONDAY 200504 Evolution A: Every Minute On The Minute For 10:00 Weighted Object Deadlift, 2 repetitions Hand Release Push-up, 2 repetitions Weighted...

read more
02 MAY 2020

02 MAY 2020

SATURDAY & SUNDAY 200502 Hello CrossFit Amundson family and friends! Rather than our traditional 10:00AM FREE Community Workout – today we...

read more
01 MAY 2020

01 MAY 2020

FRIDAY 200501 Evolution A: As Many Rounds As Possible in 10:00 of, 20 Alternating Lungs (10 each leg) 20 Double Unders (or 40 single jumps) Rest as...

read more