WOD Blog

FRIDAY 220422 Reminder, today at 8AM, Coach Adrian has the  Strength / Olympic Lifting Class. During this class Coach Adrian is working on improving...

THURSDAY 220421 Threshold Mashup Complete 1:00 of Maximum Effort At the Following Stations: DB Weighted Box Step-up (30/20) (As Many Repetitions As...

WEDNESDAY 220420 Join us today at 5:30 PM for our CrossFit Amundson Strikes Class.  This course teaches students striking and incorporates the...

TUESDAY 220419 Assault Bike - 60 Seconds (Max Calories @ 80% effort) Rest, then; Strict Press from the rack: 5 reps, 3 reps, 1 rep Rest, then;...

MONDAY 220418 4 Rounds for total reps. 3 minutes on / 3 minutes rest 25 Burpee, then max reps Bench Press (135/85) with the remaining time. During...

SATURDAY & SUNDAY 220416 Join us today at 10AM FREE COMMUNITY CROSSFIT CLASS.  This has been a tradition at CrossFit Amundson since the gym...

FRIDAY 220415 For Time, Run 800 meters (Floral) Kettlebell Swing, 30 repetitions (53lb. / 35lb.) Toes to Bar, 21 repetitions Run 400 meters...

THURSDAY 220414 On a 2:00 clock, Evolution A: Two rounds of “Cindy” Deadlift, As Many Repetitions As Possible (135lb. / 95lb.) Evolution B: Two...

WEDNESDAY 220413 Join us today at 5:30 PM for our CrossFit Amundson Strikes Class.  This course teaches students striking and incorporates the...

TUESDAY 220412 3 Rounds 3:00 Minutes on / 3:00 Minutes rest Concept2 Row, 20 calories Dumbbell Snatch, 20 alternating repetitions (10 each arm –...

MONDAY 220411 Evolution A: Every Minute On The Minute For 14:00 (7 rounds each station) Station One = Double Under, 30 repetitions Station Two =...

SATURDAY & SUNDAY 220409 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to...

FRIDAY 220408 Reminder - The 8AM Class will be taught by Coach Adrian and will be a Strength / Olympic Lifting Class. The programming for this class...

THURSDAY 220407 10 Minute AMRAP (As Many Repetitions As Possible) 1 Strict Pullup, 2 Pushups, 3 Squats; (6) 2 Strict Pullups, 4 Pushups, 6 Squats;...

WEDNESDAY 220406 Today at 5:30 PM join us for the first CrossFit Amundson Strikes Class. This will be a weekly class taught by Coach Henry Montes. ...

TUESDAY 220405 Individually timed for effort, rest as needed between each evolution. Evolution A - Big Loop Run Evolution B - 2K Row Evolution C - 1...

MONDAY 220404 5 Rounds 3 Minutes on - 3 Minutes rest 15/10 Calories Assault Bike 5 Power Clean (135/85) 3 Shoulder to Overhead (135/85) AMRAP -...

SATURDAY & SUNDAY 220402 We hope you can join us for our FREE COMMUNITY WORKOUT this Saturday at 10:00AM. This is going to be a great workout...

FRIDAY 220401 "Fran" 21-15-9 Thruster (95/65) Pullups Rest as needed then, 1000m Row for time.  Rowers will be placed on the Grinder for athletes to...

THURSDAY 220331 Bench Press 10, 7, 5, 3 Repetitions (Tempo Training) Rest as needed then, Concept2 Row, 100 Meter Sprint (Complete 5 Rounds – Rest...

WEDNESDAY 220330 "Abbate" Run Big Loop (AKA “Urban Mile) Clean and Jerk, 21 Repetitions (155lb. / 105lb.) Run Floral Loop Clean and Jerk, 21...

TUESDAY 220329 "The Joker" 1-2-3-4-5-6-7-8-9-10 of Toes to Bar 10-9-8-7-6-5-4-3-2-1 of Deadlift (225/155) During this workout athletes will...

MONDAY 220328 For time: 400m Run/Row 40 DB/KB Single Arm Snatch (20 Each Arm) 20 Kipping Pullups 400m Run/Row 30 DB/KB Single Arm Snatch (15 Each...

SATURDAY & SUNDAY 220326 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to...