WOD Blog

05 DECEMBER 2022

05 DECEMBER 2022

MONDAY 221205 5 Rounds for Time 15 Push Jerk (#95/65) 12 Pullups (Advanced Chest to Bar) 9 Sumo Deadlift High Pulls (#53/35) This is the last week...

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03 DECEMBER 2022

03 DECEMBER 2022

SATURDAY & SUNDAY 221203 Start your Fitness Goals Today!  At CrossFit Amundson we focus on functional fitness for all ages and fitness levels. ...

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02 DECEMBER 2022

02 DECEMBER 2022

FRIDAY 221202 5 Rounds for Time 20 Pullups 400m Run This is a simple and classic CrossFit as you can get.  A couplet of movements that are both...

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01 DECEMBER 2022

01 DECEMBER 2022

THURSDAY 221201 20 Minute Every Other Minute On the Minute (EOMOM) Odd Minutes - 12 Alternating Front Rack Lunges #115/75 Even Minutes - 12 Deadlift...

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30 NOVEMBER 2022

30 NOVEMBER 2022

WEDNESDAY 221130 Today's 8AM class has been cancelled.  We hope you can make it to one of the other classes. 5 Rounds 4 Minute Rounds 4 Minute Rest...

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29 NOVEMBER 2022

29 NOVEMBER 2022

TUESDAY 221129 10 to 1 Strict Pullups (or least assistance necessary to complete 10 unbroken) 1 to 10 Dips (or least assistance necessary to...

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28 NOVEMBER 2022

28 NOVEMBER 2022

MONDAY 221128 4 Rounds 3 Minute Rounds 3 Minute Rest Between Rounds 21/15 Row Calorie 9 Box Jump / Step-ups With remaining time in the round: Round...

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26 NOVEMBER 2022

26 NOVEMBER 2022

SATURDAY & SUNDAY 221126 No Community Workout Today. See you next Saturday and bring your A-Game. Have a great weekend. _______________ Saturday...

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25 NOVEMBER 2022

25 NOVEMBER 2022

FRIDAY 221125 Strength / Olympic Lifting Class is on for Today!!! Final session of Deadlift.  Come use those Thanksgiving Calories to PR your...

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24 NOVEMBER 2022

24 NOVEMBER 2022

THURSDAY 221124 HAPPY THANKSGIVING The gym will be closed today and tomorrow in observance of Thanksgiving.  Spend time with your loved ones....

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23 NOVEMBER 2022

23 NOVEMBER 2022

WEDNESDAY 221123 4 Rounds for Time 400m Run (500m Row) 30 Single Arm DB Snatch (35/20) Athletes can decide when to alternate reps 25 Situps...

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22 NOVEMBER 2022

22 NOVEMBER 2022

TUESDAY 221122 Evolution A 4 Minute AMRAP 3 Deadlift (#225/155) 6 Burpee 10 Wallballs (#20/16) 2 Minute Rest Evolution B 4 Minute AMRAP 3 Power...

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21 NOVEMBER 2022

21 NOVEMBER 2022

MONDAY 221121 6 Rounds For Time 200m Run (second driveway) 15 KB Swing (#53/35) 12 Alt Lunges (6 each side) 9 HR Pushups Erik hitting the Bulgarian...

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19 NOVEMBER 2022

19 NOVEMBER 2022

SATURDAY & SUNDAY 221119 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to...

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18 NOVEMBER 2022

18 NOVEMBER 2022

FRIDAY 221118 5 Rounds for Quality 10 Deadlift #225/155 250m Row for fewest strokes Saturday after the FREE COMMUNITY CLASS will be a free breathing...

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17 NOVEMBER 2022

17 NOVEMBER 2022

THURSDAY 221117 Complete 1:00 of Maximum Effort At the Following Stations: Devils Press – (#35/25) (As Many Repetitions As Possible) Rest 1:00 Box...

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16 NOVEMBER 2022

16 NOVEMBER 2022

WEDNESDAY 221116 Strength Day Accessory work Weighted Bulgarian Split Squat - 4 sets with decrease reps 10-8-6-4 Weights is up to individual athlete...

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15 NOVEMBER 2022

15 NOVEMBER 2022

TUESDAY 221115 20 Minute Every Other Minute on the Minute (EOMOM) Odd Minutes - 1 Round of Cindy For those athletes who finish Cindy under 35...

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14 NOVEMBER 2022

14 NOVEMBER 2022

MONDAY 221114 24 Minutes - 6 Rounds - Each Round scored like Fight Gone Bad 1 Minute at each Station for Max Reps (Switch stations at 50 seconds)...

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12 NOVEMBER 2022

12 NOVEMBER 2022

SATURDAY & SUNDAY 221112 Please join us from 10:00AM to 11:00AM this Saturday for our FREE COMMUNITY WORKOUT! This is open to all fitness levels...

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11 NOVEMBER 2022

11 NOVEMBER 2022

FRIDAY 221111 CrossFit Amundson would like to celebrate our Veterans during today.  If you are a Veteran or know a local Veteran we would welcome...

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10 NOVEMBER 2022

10 NOVEMBER 2022

THURSDAY 221110 For Time Buy-in - 800m Run 3 Rounds 15 Sumo DLHP 53/35 12 Front Squat 53/35 9 KB Swing 53/35 Cash-out - 800m Run Coach Pete and OGP...

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09 NOVEMBER 2022

09 NOVEMBER 2022

WEDNESDAY 221109 Strength Day - Back Squat Athletes will select load. 5 Sets of 10 Reps Athletes can select to maintain weight for all 5 sets or...

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08 NOVEMBER 2022

08 NOVEMBER 2022

TUESDAY 221108 Tabata Tuesday For this Tabata Session score will be the max repetitions at each station. There will be 4 Tabata Sessions during this...

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