WOD Blog

18 APRIL 2021

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...

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17 APRIL 2021

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!...

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16 APRIL 2021

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,...

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15 APRIL 2021

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. /...

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14 APRIL 2021

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,...

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13 APRIL 2021

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...

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12 APRIL 2021

12 APRIL 2021

MONDAY 210412 Evolution A: Run 400 meters Shoulder to Overhead, 9 repetitions (95lb. / 65lb.) Hang Power Clean, 15 repetitions Deadlift, 21...

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10 APRIL 2021

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...

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09 APRIL 2021

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...

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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...

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07 APRIL 2021

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...

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06 APRIL 2021

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. /...

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05 APRIL 2021

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...

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03 APRIL 2021

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...

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02 APRIL 2021

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:...

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01 APRIL 2021

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...

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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...

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30 MARCH 2021

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...

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29 MARCH 2021

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...

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27 MARCH 2021

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!...

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25 MARCH 2021

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...

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24 MARCH 2021

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...

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23 MARCH 2021

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...

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