WOD Blog

22 APRIL 2022

22 APRIL 2022

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

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21 APRIL 2022

21 APRIL 2022

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...

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20 APRIL 2022

20 APRIL 2022

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

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19 APRIL 2022

19 APRIL 2022

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;...

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18 APRIL 2022

18 APRIL 2022

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...

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16 APRIL 2022

16 APRIL 2022

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

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15 APRIL 2022

15 APRIL 2022

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

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14 April 2022

14 April 2022

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

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13 APRIL 2022

13 APRIL 2022

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

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12 APRIL 2022

12 APRIL 2022

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

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11 APRIL 2022

11 APRIL 2022

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

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09 APRIL 2022

09 APRIL 2022

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...

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08 APRIL 2022

08 APRIL 2022

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...

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07 APRIL 2022

07 APRIL 2022

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;...

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06 APRIL 2022

06 APRIL 2022

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. ...

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05 APRIL 2022

05 APRIL 2022

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

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04 APRIL 2022

04 APRIL 2022

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 -...

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02 APRIL 2022

02 APRIL 2022

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...

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01 APRIL 2022

01 APRIL 2022

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...

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31 MARCH 2022

31 MARCH 2022

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

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30 MARCH 2022

30 MARCH 2022

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

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29 MARCH 2022

29 MARCH 2022

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...

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28 MARCH 2022

28 MARCH 2022

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...

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26 MARCH 2022

26 MARCH 2022

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...

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