TUESDAY 150113

Ode’ To Amundson

Run 800 Meters then Complete Three Rounds of:

7 Thrusters (Go Heavy!)
7 Chest To Bar Pull-ups

Run 800 Meters then Complete Three Rounds of:

5 Thrusters (Go Heavy)
5 Chest To Bar Pull-ups

Run 800 Meters then Complete Three Rounds of:

3 Thrusters (Go Heavy!)
3 Chest To Bar Pull-ups

Note: This workout was created in 2004 by Jason “J-Dogg” Highbarger, one of Coach Glassman’s first CrossFit students in early 1999. Jason created the workout for Greg Amundson when Greg was away on an extended Military Training Operation. The workout was originally programmed with Thrusters weighting 135lb. for men and 95lb. for women. We will be scaling the weight and running distance to an appropriate level for each Athlete today. Our 800 meter route will be the Floral Loop.


Aaron – Britain – Tobias following Fridays CAMP


Tuesday Special Programs

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Clinic (7:00 PM – 8:00 PM at Headquarters)

This is week two of the Clinic and focuses on the Deadlift series.

Clinic WOD:

As Many Rounds As Possible in 10:00 of:

10 Hang Power Cleans
10 Parallel Bar Push-ups
10 Burpees

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Strength Development:

Weighted Tire Pulls (2 to 3 rounds of 20 foot pull)


Complete Three Rounds For Time:

100 Weighted Jump Ropes
21 Russian Kettlebell Swings
12 Strict Pull-ups

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow.


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