WOD Blog

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...

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...

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...

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)...

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...

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...

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...

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

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...

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...

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...

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

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...