WOD Blog

28 MARCH 2020

28 MARCH 2020

SATURDAY & SUNDAY 200328 Be sure to visit today's post to watch a video message from Coach! Hello CrossFit Amundson family and friends! Rather...

read more
27 MARCH 2020

27 MARCH 2020

FRIDAY 200327 Join us at 4:00PM today inside our “Zoom Classroom Gym” for a group workout! We will all have a chance to “see each other” and check...

read more
26 MARCH 2020

26 MARCH 2020

THURSDAY 200326 Join us at 4:00PM today inside our “Zoom Classroom Gym” for a group workout! We will all have a chance to “see each other” and check...

read more
25 MARCH 2020

25 MARCH 2020

WEDNESDAY 200325 Join us at 4:00PM today inside our “Zoom Classroom Gym” for a group workout! We will all have a chance to “see each other” and...

read more
24 MARCH 2020

24 MARCH 2020

TUESDAY 200324 Join us at 4:00PM today inside our "Zoom Classroom Gym" for a group workout! We will all have a chance to "see each other" and check...

read more
23 MARCH 2020

23 MARCH 2020

MONDAY 200323 For Time, Alternate Lunge, 400 meters Note: This was an "old school" favorite workout of Coach Glassman and it's a great session to do...

read more
21 MARCH 2020

21 MARCH 2020

SATURDAY & SUNDAY 200321 Hello CrossFit Amundson family and friends! Rather than our traditional 10:00AM FREE Community Workout - today we...

read more
20 MARCH 2020

20 MARCH 2020

FRIDAY 200320 Tabata Mash-up! On an 8:00 Running Clock, 20 Seconds of Squats Rest 10 Seconds 20 Seconds of Push-ups Rest as needed then, Army...

read more
19 MARCH 2020

19 MARCH 2020

THURSDAY 200319 Every Minute On The Minute (20:00) for 20:00, Add One Burpee Note: Ok, team! This is one solid session that's going to require your...

read more
18 MARCH 2020

18 MARCH 2020

WEDNESDAY 200318 "Super Sun!" Four Rounds for Time of, 50 Squats 30 Push-ups Run 400 Meters Note: Today's session comes from Coach's...

read more
17 MARCH 2020

17 MARCH 2020

TUESDAY 200317 Our gym will be closed today due to a mandatory Santa Cruz County "Shelter in Place" mandate. Today's workout will be ..... Run 5K...

read more
16 MARCH 2020

16 MARCH 2020

MONDAY 200316 Evolution A: As Many Rounds As Possible (AMRAP) in 7:00 of, Assault Bike, 15 Calories (women 12) Hang Power Clean, 9 repetitions...

read more
14 MARCH 2020

14 MARCH 2020

SATURDAY & SUNDAY 200314 We hope you can join us on Saturday at 10:00AM for our FREE CrossFit Amundson Community Workout! Strong Mind and Body!...

read more
13 MARCH 2020

13 MARCH 2020

FRIDAY 200313 Strength and Speed! Every 3:00 for 12:00 (4 rounds) Run 400 meters Deadlift, 3 repetitions (go heavy!) Rest as needed then, Tabata...

read more
12 MARCH 2020

12 MARCH 2020

THURSDAY 200312 8 rounds for max repetitions at each station of (Tabata Mash-up) 20 seconds of Dumbbell Thrusters, rest 10 seconds (35lb. / 25lb.)...

read more
11 MARCH 2020

11 MARCH 2020

WEDNESDAY 201103 Kettlebell Snatch Instruction Day with Coach! Following clinic on the Snatch, On a 5:00 Running Clock, One Arm Kettlebell Snatch,...

read more
10 MARCH 2020

10 MARCH 2020

TUESDAY 200310 Bench Press, 3,3,3,3,3 repetitions (5 second tempo / 1 second hold) Between sets, 1 Rope Climb, MCTA (Most Challenging Technique...

read more
09 MARCH 2020

09 MARCH 2020

MONDAY 200309 Complete Five Rounds (Rest up to 3:00 between rounds) On a 3:00 Clock, 15 Pull-ups 30 Push-ups 45 Squats Double Under, As Many...

read more
07 MARCH 2020

07 MARCH 2020

SATURDAY & SUNDAY 200307 We hope you can join us on Saturday at 10:00AM for our FREE CrossFit Amundson Community Workout. The 4:00PM Friday crew...

read more
06 MARCH 2020

06 MARCH 2020

FRIDAY 200306 On a 40:00 clock, 0:00 to 5:00 (5 minutes to complete) Ground to Overhead, 30 repetitions (135lb. / 85lb.) 5:00 to 15:00 (10 minutes...

read more
05 MARCH 2020

05 MARCH 2020

THURSDAY 200305 Deadlift, 3,3,3,3,3 repetitions (5 second tempo) Rest as needed then, "Grind Time" Evolution A: On a 3:00 clock, As Many Step-ups As...

read more
04 MARCH 2020

04 MARCH 2020

WEDNESDAY 200304 “Got Endurance?” On a 28:00 Minute Running Clock (7 Rounds Each Station) Minute One: Concept2 Row, 15 Calories (12 women) Minute...

read more
03 March 2020

03 March 2020

TUESDAY 200303 Take up to 5:00 to achieve a 1RM Power Clean, Rest as needed then, Every Minute on the Minute for 7:00 Add one Power Clean (use 70%...

read more
02 MARCH 2020

02 MARCH 2020

MONDAY 200302 Evolution A: On a 15:00 Running Clock (5 rounds each station) Minute One: Strict Ring Pull-ups, 9 repetitions Minute Two: Weighted 20'...

read more