WOD Blog
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...
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...
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...
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)...
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...
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...
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...
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...
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...
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...
16 MAY 2020
SATURDAY & SUNDAY 200516 Hello CrossFit Amundson family and friends! Rather than our traditional 10:00AM FREE Community Workout – today we...
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...
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...
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...
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...
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...
09 MAY 2020
SATURDAY & SUNDAY 200509 Hello CrossFit Amundson family and friends! Rather than our traditional 10:00AM FREE Community Workout – today we...
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...
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...
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,...
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...
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...
02 MAY 2020
SATURDAY & SUNDAY 200502 Hello CrossFit Amundson family and friends! Rather than our traditional 10:00AM FREE Community Workout – today we...
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...