08 February 2017


Back Squat, 5, 5, 5, 5, 5 Repetitions (Tempo Training – See Note Below)

Rest as needed then,

Every Minute On The Minute (EMOM) for 16:00,

Even Minutes: Double Under, 40 Repetitions (Or 60 Weighted Jumps)
Odd Minutes: Kettlebell Swing, 15 Repetitions (53lb. / 35lb.)

Note: On todays “Mash-up”, Athletes will complete 8 rounds of each station. Advanced Athletes should consider “scaling up” the Kettlebell Weight or Repetitions. This is a great opportunity to “practice” your Double Under skill. The tempo for the Back Squat is 5 seconds down (eccentric phase) followed by an explosive and immediate return to the top position. Each set of 5 repetitions are “working sets” and should be conducted with a 10RM load not requiring a tempo.

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Brandon is a Champion!


Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)



Regular Open Gym will be M / W / F from 12PM – 4PM.
Special “Keyholder” Open Gym Hours:

  • Tuesday & Thursday 9AM – 4PM
  • Saturday 2PM through Sunday 6PM


Beginning on March 1, 2017, we added “Keyholder Open Gym” for private use Open Gym hours exclusive to Keyholders, including special hours on Sunday, Saturday, Tuesdays and Thursdays. Keyholder requires a $29.00 monthly upgrade (or $50.00 per couple), signing a revised waiver and Keyholder agreement. Keyholder privilege is limited to 20 Athletes! For more information or to register please check with Greg Amundson or e-mail Info@CrossFitAmundson.com.


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