WOD Blog

SATURDAY & SUNDAY 230107 Please join us from 10:00AM to 11:00AM this Saturday for the FIRST FREE COMMUNITY WORKOUT OF 2023! The Community...

FRIDAY 230106 Threshold Mashup Complete 1:00 of Maximum Effort At the Following Stations: Ball Slam – (#20) (As Many Repetitions As Possible) Rest...

WEDNESDAY 230104 20 Minute EMOM (every other minute on the minute) Odd Minutes - Assault Bike Calorie 6-12 Calories Even - 3 Power Cleans (#135/85)...

TUESDAY 230103 Today will be the Official first WOD of 2023.  Today will be open anyone from the community to come start the year with a great...

MONDAY 230102 The gym is closed today in celebration of the New Year. Rest and recover today, because we have a great week of training ahead of us....

SATURDAY & SUNDAY 221231 CrossFit Amundson would like to thank everyone in this community for their hard work over the last year and celebrate...

FRIDAY 221230 Olympic Lifting Only today.  This is Week 2 of the Bench Press Series. Come today an continue to improve your strength in this lift....

THURSDAY 221229 No Teen Class Today.  Take this opportunity to come to one of the other classes offered today. During today’s WOD we will be testing...

WEDNESDAY 221228 20 Minute EOMOM (Every Other Minute On the Minute) Odd Minutes - 50 Double Unders / 100 Single Jump Rope Even Minutes - 15 Wallball...

TUESDAY 221227 No Teen Class Today.  Take this opportunity to come to one of the other classes offered today. 9 Minute AMRAP (As Many Reps As...

MONDAY 221226 The gym will be closed today in celebration of Christmas.  We hope everyone in the CrossFit Amundson Community has a wonderful...

SATURDAY & SUNDAY 221224 The Gym will be closed this weekend in celebration of the Holiday. Please take this opportunity to spend time with...

FRIDAY 221223 OLYMPIC LIFTING ONLY TODAY. Today will be week 2 of the 5 week Bench Press Series. Come today at 8AM and join Coach Adrian for a great...

THURSDAY 221222 Evolution A 8 Minute Every Minute On the Minute 3 Hang Power Clean Athlete should increase weight during the EMOM in an effort to...

TUESDAY 221220 4 Rounds 3 Minutes Work / 3 Minutes Rest 50 Box Step-ups With Remaining Time - AMRAP Cindy 5 Pullups - 10 Pushups - 15 Squats In this...

MONDAY 221219 4 Rounds for Time 200m Run 15 DB Thrusters (#35/20) 200m Run 10 Devil's Press (#35/20) Great Job By Brit last week setting a new PR on...

SATURDAY & SUNDAY 221217 Come today at 10AM for CrossFit Amundson Annual Ugly Sweater 12 Days of Christmas Workout. This is a FREE COMMUNITY...

FRIDAY 221216 Today starts a new Olympic Lifting Series.  Coach Adrian will be starting a 5 Week Series on Bench Press. Come all 5 weeks to get the...

THURSDAY 221215 Evolution A 8 Minute AMRAP (As Many Rounds As Possible) +2 DB Thrusters (#35/20) +2 Burpees Evolution B 5 Rope Climbs Using the most...

WEDNESDAY 221214 Evolution A Deadlift 5X5 Athletes can choose their weight and determine to increase the weight through the sets or keep it the...

TUESDAY 221213 25 Minute AMRAP (As Many Rounds As Possible) 10 Pullups - 15 Wallball (#20/16) - 20 Pushups - 25 Situps Who can make 10 Rounds in the...

MONDAY 221212 Evolution A Strict Press 5X3 from the rack Weight to be chosen by the Athlete. Evolution B 5 Rounds 2 Minutes On - 2 Minutes Rest...