WOD Blog

FRIDAY 220909 For Time: 10-9-8-7-6-5-4-3-2-1 Burpee Over Bar 1-2-3-4-5-6-7-8-9-10 Hang Power Clean (#95/65) During this workout athletes will...

THURSDAY 220908 Chipper - For Time: 800m Run or Row 50 Double Unders / 100 Single Jump 40 Lunges 30 Wallball (#20/16) 20 Pullups 10 Assault Bike...

WEDNESDAY 220907 3 Rounds of Fight Gone Bad 1 minute at each station - 1 minute rest between rounds Min 1 - Heavy Slamball - Ground Over Shoulder...

TUESDAY 220906 3-2-1 GO!!! 14 min - Every Minute On The Minute 3 Deadlift (#135/85) 2 Power Clean (#135/85) 1 Push Jerk (#135/85) Note: Prior to...

MONDAY 220905 - LABOR DAY!!! The gym will be closed today.  Take this opportunity to get outside the box and get your fitness in. Send us your...

SATURDAY & SUNDAY 220903 Please join us from 10:00AM to 11:00AM this Saturday for our FREE COMMUNITY WORKOUT! This is open to all fitness levels...

FRIDAY 220902 Today we have a great burner to end this awesome week of training. 7min AMRAP 3 Burpees 6 DB Deadlift (#35/20) 9 DB Thrusters (#35/20)...

THURSDAY 220901 For Time: Buy-in 400m Run 21-18-15-12-9-6-3 KB Swings (#53/35) Pushups Cash out 400m Run Athletes will complete 21 KB Swings then...

WEDNESDAY 220831 Threshold Mashup Complete 1:00 of Maximum Effort At the Following Stations: Wallball – 20/16 (As Many Repetitions As Possible) Rest...

TUESDAY 220830 Strength - Front Squat Athletes will select load 100 reps in the fewest sets Then: 4 min AMRAP Sprint Round 50 DU / 100 Singles 10...

MONDAY 220829 4 Rounds - 3 minute on / 3 minute rest per round Round 1 – 400m run/row – As Many Repetitions As Possible (AMRAP) Deadlift (#95/65)...

SATURDAY & SUNDAY 220827 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to...

FRIDAY 220826 "The Bear” Five Individual Rounds for Maximum Final Weight: Deadlift, 5 Repetitions Hang Power Cleans, 3 Repetitions Push Jerk, 1...

THURSDAY 220825 Chipper 2 Individual Rounds for Time: 5 Min rest between Rounds 50 Calorie Row 30 Wallballs (#20/16) 20 Pushups 10 Pullups 400m Run...

WEDNESDAY 220824 1 Round for Time Buy-in 250m Farmers Carry (#35/26 dual KB) 21 Thrusters (#95/65) 9 Burpees 15 Thrusters (#95/65) 15 Burpees 9...

TUESDAY 220823 Week 6 – Fight Gone Bad 3 Rounds - As Many Reps As Possible (AMRAP) 5 Minutes On / 1 Minute Rest Max Calories – Assault Bike Calories...

MONDAY 220822 Every Minute On the Minute (EMOM) Until Failure 1 KB Swing (#53/35) 1 Burpee +1 rep of both the KB Swing and Burpee during each Round....

SATURDAY & SUNDAY 220820 Please join us from 10:00AM to 11:00AM this Saturday for our FREE COMMUNITY WORKOUT! This is open to all fitness levels...

FRIDAY 220819 10 Minute Capacity Test 4 Min Row for Calories Rest 1 Min 3 Min KB Swing (53/35) Rest 1 Min 2 Min Front Squat (95/65) Rest 1 Min 1 Min...

THURSDAY 220818 Today we will be completing one of CrossFit Amundson’s favorite workouts.  Traditionally this pairs a run with bench press. Today we...

WEDNESDAY 220817 Wednesday reminder we have striking class at 515PM and 615PM WOD class.  They make for a great session if you can make it to both....

TUESDAY 220816 Week 5 - Fight Gone Bad 3 Rounds 5 Minutes On / 1 Minute Rest 10/8 Calories – Assault Bike Calories 18 Wallballs (#20/16) 18 Toes to...

SATURDAY & SUNDAY 220813 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to...