WOD Blog

SATURDAY & SUNDAY 200328 Be sure to visit today's post to watch a video message from Coach! Hello CrossFit Amundson family and friends! Rather...

FRIDAY 200327 Join us at 4:00PM today inside our “Zoom Classroom Gym” for a group workout! We will all have a chance to “see each other” and check...

THURSDAY 200326 Join us at 4:00PM today inside our “Zoom Classroom Gym” for a group workout! We will all have a chance to “see each other” and check...

WEDNESDAY 200325 Join us at 4:00PM today inside our “Zoom Classroom Gym” for a group workout! We will all have a chance to “see each other” and...

TUESDAY 200324 Join us at 4:00PM today inside our "Zoom Classroom Gym" for a group workout! We will all have a chance to "see each other" and check...

MONDAY 200323 For Time, Alternate Lunge, 400 meters Note: This was an "old school" favorite workout of Coach Glassman and it's a great session to do...

SATURDAY & SUNDAY 200321 Hello CrossFit Amundson family and friends! Rather than our traditional 10:00AM FREE Community Workout - today we...

FRIDAY 200320 Tabata Mash-up! On an 8:00 Running Clock, 20 Seconds of Squats Rest 10 Seconds 20 Seconds of Push-ups Rest as needed then, Army...

THURSDAY 200319 Every Minute On The Minute (20:00) for 20:00, Add One Burpee Note: Ok, team! This is one solid session that's going to require your...

WEDNESDAY 200318 "Super Sun!" Four Rounds for Time of, 50 Squats 30 Push-ups Run 400 Meters Note: Today's session comes from Coach's...

TUESDAY 200317 Our gym will be closed today due to a mandatory Santa Cruz County "Shelter in Place" mandate. Today's workout will be ..... Run 5K...

MONDAY 200316 Evolution A: As Many Rounds As Possible (AMRAP) in 7:00 of, Assault Bike, 15 Calories (women 12) Hang Power Clean, 9 repetitions...

SATURDAY & SUNDAY 200314 We hope you can join us on Saturday at 10:00AM for our FREE CrossFit Amundson Community Workout! Strong Mind and Body!...

FRIDAY 200313 Strength and Speed! Every 3:00 for 12:00 (4 rounds) Run 400 meters Deadlift, 3 repetitions (go heavy!) Rest as needed then, Tabata...

THURSDAY 200312 8 rounds for max repetitions at each station of (Tabata Mash-up) 20 seconds of Dumbbell Thrusters, rest 10 seconds (35lb. / 25lb.)...

WEDNESDAY 201103 Kettlebell Snatch Instruction Day with Coach! Following clinic on the Snatch, On a 5:00 Running Clock, One Arm Kettlebell Snatch,...

TUESDAY 200310 Bench Press, 3,3,3,3,3 repetitions (5 second tempo / 1 second hold) Between sets, 1 Rope Climb, MCTA (Most Challenging Technique...

MONDAY 200309 Complete Five Rounds (Rest up to 3:00 between rounds) On a 3:00 Clock, 15 Pull-ups 30 Push-ups 45 Squats Double Under, As Many...

SATURDAY & SUNDAY 200307 We hope you can join us on Saturday at 10:00AM for our FREE CrossFit Amundson Community Workout. The 4:00PM Friday crew...

FRIDAY 200306 On a 40:00 clock, 0:00 to 5:00 (5 minutes to complete) Ground to Overhead, 30 repetitions (135lb. / 85lb.) 5:00 to 15:00 (10 minutes...

THURSDAY 200305 Deadlift, 3,3,3,3,3 repetitions (5 second tempo) Rest as needed then, "Grind Time" Evolution A: On a 3:00 clock, As Many Step-ups As...

WEDNESDAY 200304 “Got Endurance?” On a 28:00 Minute Running Clock (7 Rounds Each Station) Minute One: Concept2 Row, 15 Calories (12 women) Minute...

TUESDAY 200303 Take up to 5:00 to achieve a 1RM Power Clean, Rest as needed then, Every Minute on the Minute for 7:00 Add one Power Clean (use 70%...

MONDAY 200302 Evolution A: On a 15:00 Running Clock (5 rounds each station) Minute One: Strict Ring Pull-ups, 9 repetitions Minute Two: Weighted 20'...