WOD Blog

09 FEBRUARY 2023

09 FEBRUARY 2023

THURSDAY 230209 For Time Buy-in 400m Run 21-18-15-12-9-6-3 KB Swing (#53/35) Pushups Cash-out 400m Run During today's workout athletes will be...

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08 FEBRUARY 2023

08 FEBRUARY 2023

WEDNESDAY 230208 Barbell Day!!! 5-4-3-2-1 GO!!! 7 Min AMRAP 5 Burpee 4 Deadlift (#95/65) 3 Squat Clean (#95/65) 2 Hang Power Clean (#95/65) 1...

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07 FEBRUARY 2023

07 FEBRUARY 2023

TUESDAY 230207 Tabata Tuesday Evolution A DB Bent Over Row (#35/25) 2 Min Rest Evolution B Ballslam (#20) 2 Min Rest Evolution C Seated Windshield...

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06 FEBRUARY 2023

06 FEBRUARY 2023

MONDAY 230206 Strength Back Squat from the rack Set of 7, 5, 3 Increase weight between sets Then, 8 Minute AMRAP 15 Situp 15 KB Swing (#53/35)...

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04 FEBRUARY 2023

04 FEBRUARY 2023

SATURDAY & SUNDAY 230204 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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03 FEBRUARY 2023

03 FEBRUARY 2023

FRIDAY 230203 For Time, 2K Row Rest, Then For Time, 100 Alternating DB Snatches #45/25 Compare today's 2K Row effort to previous efforts on December...

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02 FEBRUARY 2023

02 FEBRUARY 2023

THURSDAY 230202 16 Minute E2MOM (Every 2 Minutes On the Minute) - 8 Rounds 5 Deadlift 3 Hang Power Clean 1 Shoulder to Overhead Each Round athletes...

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01 FEBRUARY 2023

01 FEBRUARY 2023

WEDNESDAY 230201 For Time Evolution A - 10 Minute running clock - remaining time is rest for the athlete 21/18 Assault Bike Calories 9 KB Swings...

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31 JANUARY 2023

31 JANUARY 2023

TUESDAY 230131 For least amount of sets, 500 Double Unders / 1000 Single Jumps For every broken set - 5 Strict Pullups (least amount of assistance...

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30 JANUARY 2023

30 JANUARY 2023

MONDAY 230130 12 Minute AMRAP 5 Devils Press (#35/25) 10 Pushups 20 Alt Lunges This is going to a potent WOD to start the week.  Keep a pace where...

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28 JANUARY 2023

28 JANUARY 2023

SATURDAY & SUNDAY 230128 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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27 JANUARY 2023

27 JANUARY 2023

FRIDAY 230127 18 Minute AMRAP +1 Until Failure 1 KB Swing (#53/35) 1 Pushup During this WOD Athletes will add one repetition to both the KB Swing...

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26 JANUARY 2023

26 JANUARY 2023

THURSDAY 230126 Threshold Mashup Complete 1:00 of Maximum Effort At the Following Stations: Ball Slam – (#20) (As Many Repetitions As Possible) Rest...

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25 JANUARY 2023

25 JANUARY 2023

WEDNESDAY 230125 20 Minute Every Other Minute on the Minute (EOMOM) Odd Minutes - 8/6 Burpees (approx. 40 seconds) Even Minutes - 2 Squat Cleans - 1...

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24 JANUARY 2023

24 JANUARY 2023

TUESDAY 230124 4 Rounds For Time 400m Run (500m Row) 21 KB Swing (#53/35) 15 Goblet Squat (#53/35) 9 Pullups Hosh getting his Goblet Squat in at...

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23 JANUARY 2023

23 JANUARY 2023

MONDAY 230123 4 Rounds 3 Min On 3 Min Rest 100 Double Unders / 200 Singles Bench Press with remaining time (#135/85) Keeping with the theme of the...

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21 JANUARY 2023

21 JANUARY 2023

SATURDAY & SUNDAY 230121 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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20 JANUARY 2023

20 JANUARY 2023

FRIDAY 230120 "DT" 5 Rounds for Time 12 Deadlift (#155/105) 9 Hang Power Clean (#155/105) 6 Push Jerks (#155/105) In honor of US Air Force SSgt...

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19 JANUARY 2023

19 JANUARY 2023

THURSDAY 230119 BURPEES 7 min AMRAP This WOD was featured as Open WOD 12.1 as well as on December 24, 2022. This would not be a CrossFit Amundson...

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18 JANUARY 2023

18 JANUARY 2023

WEDNESDAY 230118 “ANNIE” 50-40-30-20-10 Reps for Time Double Unders / Situps During today’s session Athletes will complete 50 Double Unders followed...

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17 JANUARY 2023

17 JANUARY 2023

TUESDAY 230117 "FIGHT GONE BAD" 3 Rounds for Reps Each station is 1:00 minute with a switch at 0:50 seconds.  There will be 5 stations.  Between...

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16 JANUARY 2023

16 JANUARY 2023

MONDAY 230116 This week will be our first week of WOD Testing.  The entire week we will be testing benchmark WODs.  We would like to encourage...

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14 JANUARY 2023

14 JANUARY 2023

SATURDAY & SUNDAY 230114 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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13 JANUARY 2023

13 JANUARY 2023

FRIDAY 230113 For Time 150 Kettle Bell Swings (#53/35) At the top of each minute the athlete will complete 3 Burpees. This will start at the...

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