WOD Blog
18 APRIL 2021
MONDAY 210418 Split Jerk, 5,3,1,1,1 (from the rack) Rest as needed then, Every Minute On The Minute for 12:00 (6 rounds) Minute One = Shoulder to...
17 APRIL 2021
SATURDAY & SUNDAY 210417 We hope you can join us for our FREE Saturday Community Workout at 10:00AM. All levels are welcome!...
16 APRIL 2021
FRIDAY 210416 On a 20:00 clock (10 rounds each station) Odd Minutes = Hang Squat Clean, 3 repetitions (135lb. / 85lb.) Even Minutes = Toes to Bar,...
15 APRIL 2021
THURSDAY 210415 As Many Rounds and Repetitions As Possible in 3:00 of, Double Under, 30 repetitions Dumbbell Thruster, 10 repetitions (35lb. /...
14 APRIL 2021
WEDNESDAY 210414 Concept2 Row, 500 meters (sprint!) Rest as needed then, Front Squat, 5 Rep Max (from the rack) Rest as needed then, Concept2 Row,...
13 APRIL 2021
TUESDAY 210413 On a 5:00 clock, Ground to Overhead, 15 repetitions (75lb. 55lb.) Concept2 Row, 15 calories (12 women) Burpee, 15 repetitions Toes to...
12 APRIL 2021
MONDAY 210412 Evolution A: Run 400 meters Shoulder to Overhead, 9 repetitions (95lb. / 65lb.) Hang Power Clean, 15 repetitions Deadlift, 21...
10 APRIL 2021
SATURDAY & SUNDAY 210410 We hope you can join us on Saturday at 10:00AM for our epic FREE CrossFit Amundson Community Workout. Today's workout...
09 APRIL 2021
FRIDAY 210409 From the "CAMP" (CrossFit Amundson Maximum Performance) On a 3:00 clock, Concept2 Row, 400 meters Kettlebell Swing, 21 repetitions...
08 APRIL 2021
THURSDAY 210408 For Time, 50 Thrusters (45lb. / 35lb.) 30 Toes to Bar Run 1 mile 35 Thrusters 20 Toes to Bar Run 800 meters 20 Thrusters 10 Toes to...
07 APRIL 2021
WEDNESDAY 210407 “The Hottest Shot” On a 21:00 clock (7 rounds) Station One: Power Clean, 9 repetitions (135lb. / 85lb.) Station Two: Squats, 30...
06 APRIL 2021
TUESDAY 210306 As Many Rounds As Possible in 3:00 of, Double Under, 30 repetitions (or 50 single jumps) Dumbbell Snatch, 10 repetitions (50lb. /...
05 APRIL 2021
MONDAY 210405 0:00 to 1:30 = Dumbell Thruster, 21 repetitions (35lb. / 25lb.) 1:30 to 3:00 = Rope Climb, 2 repetitions 3:00 to 4:30 = 300 Meter Run...
03 APRIL 2021
SATURDAY & SUNDAY 210404 Please note that our gym will be closed this weekend in celebration of Easter. We hope you enjoy this special time with...
02 APRIL 2021
FRIDAY 210402 Three Rounds for Time, Ground to Overhead, 10 repetitions (135lb. / 85lb.) 5 Rounds of "Cindy" 5 Pull-ups 10 Push-ups 15 Squats Note:...
01 APRIL 2021
THURSDAY 210401 "Feel the Burn" On an 18:00 clock (6 rounds each station) A = Double Under, 30 repetitions (or 50 single jumps) B = Assault Bike...
31 MARCH 2021
WEDNESDAY 210331 Four Rounds for Time, Run 400 meters (or Concept2 Row 400) Alternating Standing Lunge, 50 repetitions (45lb. / 35lb. barbell on...
30 MARCH 2021
TUESDAY 210330 On a 18:00 clock (6 rounds) A = Thruster (95lb. / 65lb.) B = Pull-up C = Burpee Note: The repetition scheme at each station is up to...
29 MARCH 2021
MONDAY 210329 "The Chief" On a 3:00 Clock, Power Clean, 3 repetitions (135lb. / 85lb.) Push-up, 6 repetitions Squat, 9 repetitions Note: Rest up to...
27 MARCH 2021
SATURDAY & SUNDAY 210327 We hope you can join us on Saturday at 10:00AM for our FREE Community Workout! Lisa and Kim are warriors!...
26 MARCH 2021
FRIDAY 210326 CrossFit Games Open Workout 21.3 _______________
25 MARCH 2021
THURSDAY 210325 On a 5:00 clock, Minute One = Wallball, 18 repetitions (20lb. / 10lb.) Minute Two = Box Jump, 18 repetitions (20 inches) Minute...
24 MARCH 2021
WEDNESDAY 210324 As Many Rounds and Repetitions As Possible in 3:00 of, Barbell Ground to Overhead, 10 repetitions (75lb. / 55lb.) 10 Burpees Rest...
23 MARCH 2021
TUESDAY 210323 Threshold Mash-up Training! The Test: As Many Repetitions As Possible (AMRAP) of Kettlebell Swing (53lb. / 35lb.) Rest 1:00 As Many...