WOD Blog

7 JANUARY 2023

7 JANUARY 2023

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

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06 JANUARY 2023

06 JANUARY 2023

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

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05 JANUARY 2023

05 JANUARY 2023

THURSDAY 230105 “Dandy” Today’s workout is a take on the old school workout Cindy.  But for today, the pullups have been replaced with a Deadlift...

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04 JANUARY 2023

04 JANUARY 2023

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)...

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03 JANUARY 2023

03 JANUARY 2023

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...

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02 JANUARY 2023

02 JANUARY 2023

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....

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31 DECEMBER 2022

31 DECEMBER 2022

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

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30 DECEMBER 2022

30 DECEMBER 2022

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....

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29 DECEMBER 2022

29 DECEMBER 2022

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...

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28 DECEMBER 2022

28 DECEMBER 2022

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

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27 DECEMBER 2022

27 DECEMBER 2022

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...

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26 DECEMBER 2022

26 DECEMBER 2022

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

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24 DECEMBER 2022

24 DECEMBER 2022

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

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23 DECEMBER 2022

23 DECEMBER 2022

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...

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22 DECEMBER 2022

22 DECEMBER 2022

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...

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21 DECEMBER 2022

21 DECEMBER 2022

WEDNESDAY 221221 4 Individual Sprint Rounds 2 Minute Rest Between Rounds (approximately) 15 KB Swings (#53/35) 10 Toes-to-Bar 5 Burpees Look to keep...

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20 DECEMBER 2022

20 DECEMBER 2022

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...

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19 DECEMBER 2022

19 DECEMBER 2022

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...

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17 DECEMBER 2022

17 DECEMBER 2022

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

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16 DECEMBER 2022

16 DECEMBER 2022

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...

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15 DECEMBER 2022

15 DECEMBER 2022

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...

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14 DECEMBER 2022

14 DECEMBER 2022

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

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13 DECEMBER 2022

13 DECEMBER 2022

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...

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12 DECEMBER 2022

12 DECEMBER 2022

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...

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