WOD Blog

FRIDAY 230127 18 Minute AMRAP +1 Until Failure 1 KB Swing (#53/35) 1 Pushup During this WOD Athletes will add one repetition to both the KB Swing...

THURSDAY 230126 Threshold Mashup Complete 1:00 of Maximum Effort At the Following Stations: Ball Slam – (#20) (As Many Repetitions As Possible) Rest...

WEDNESDAY 230125 20 Minute Every Other Minute on the Minute (EOMOM) Odd Minutes - 8/6 Burpees (approx. 40 seconds) Even Minutes - 2 Squat Cleans - 1...

TUESDAY 230124 4 Rounds For Time 400m Run (500m Row) 21 KB Swing (#53/35) 15 Goblet Squat (#53/35) 9 Pullups Hosh getting his Goblet Squat in at...

MONDAY 230123 4 Rounds 3 Min On 3 Min Rest 100 Double Unders / 200 Singles Bench Press with remaining time (#135/85) Keeping with the theme of the...

SATURDAY & SUNDAY 230121 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to...

FRIDAY 230120 "DT" 5 Rounds for Time 12 Deadlift (#155/105) 9 Hang Power Clean (#155/105) 6 Push Jerks (#155/105) In honor of US Air Force SSgt...

THURSDAY 230119 BURPEES 7 min AMRAP This WOD was featured as Open WOD 12.1 as well as on December 24, 2022. This would not be a CrossFit Amundson...

WEDNESDAY 230118 “ANNIE” 50-40-30-20-10 Reps for Time Double Unders / Situps During today’s session Athletes will complete 50 Double Unders followed...

TUESDAY 230117 "FIGHT GONE BAD" 3 Rounds for Reps Each station is 1:00 minute with a switch at 0:50 seconds.  There will be 5 stations.  Between...

MONDAY 230116 This week will be our first week of WOD Testing.  The entire week we will be testing benchmark WODs.  We would like to encourage...

SATURDAY & SUNDAY 230114 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to...

FRIDAY 230113 For Time 150 Kettle Bell Swings (#53/35) At the top of each minute the athlete will complete 3 Burpees. This will start at the...

THURSDAY 230112 5 Individual Sprint Rounds for Time Rest Between Rounds no more than 3 Minutes 100 Double Unders / 200 Singles 20 Wall Ball (#20/16)...

WEDNESDAY 230111 For Time 800m Run /  60/50 Assault Bike Calories 9 Deadlift (#135/85) 6 Hang Power Clean (#135/85) 3 Shoulder to Overhead (#135/85)...

TUESDAY 230110 5 Rounds for Reps 2 Minutes Work 2 Minutes Rest 30 Seconds - Assault Bike Calories 90 Seconds - Ball Slam (#20) With the remaining...

MONDAY 230109 Due to severe weather and flooding throughout Santa Cruz County we will be cancelling the 4PM & 615PM Class today.  Please go to...

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...