Wednesday, August 23, 2017


Power Snatch and more for midweek!

Amplify Open
Saturday, September 23. Registration is open!
Details here.

WEDNESDAY
Strength
Power Snatch [Video]
3 Sets of 5 Touch & Go Power Snatch (#115/75 Rx; #135/95 Rx+)
Add #5 from last week. (No more than #5.)

Conditioning
For Time:
Run 800 meters
50 Box Jump Overs (24″/20″)
40 Thrusters (#95/65)

Power Snatch

Tuesday, August 22, 2017


Power Cleans and more for Tuesday!

Amplify Open
Saturday, September 23. Registration is open!
Details here.

TUESDAY
Strength

Power Clean [Video]
3 Sets of 8 Touch & Go Power Cleans (#135/95 Rx; #155/105 Rx+)
Add #5 from last week. (No more than #5.)

Conditioning
For Time:
50 Burpees to Target (your Pull-up bar)
50 Pull-ups

Power Cleans

Monday, August 21, 2017


Push Press and more for Monday!

Amplify Open
Saturday, September 23. Registration is open!
Details here.

MONDAY
Strength

Push Press [Video]
3 Sets of 10 Push Press (#95/65 Rx; #115/75 Rx+)
Add #5 from last week. (No more than #5.)
Work on the cycle speed of the movement.

Conditioning
For Time:
Row 500 meters
30 Deadlifts (#185/125 Rx; #225/155 Rx+)
75 Wall Ball Shots (#20/14)

Push Press

Sunday, August 20, 2017


Sunday Funday!

Amplify Open
Saturday, September 23. Registration is open!
Details here.

SUNDAY
Teams of Three
14 Minute Total Time Cap
Buy-in: Run 1200 meters

AMRAP:
• 12 Handstand Push-ups (Scaled: 12 Hand Release Push-ups)
• 12 Box Jump Overs (24”/20”)
• 12 Alternating Dumbbell Snatch (#50/35)
• 36 Double Unders

Teammates can separate from one another on the run, but can only begin the AMRAP when the final member arrives. Teammates will perform one exercise movement at a time, working through the AMRAP as a team.

Optional Additional Work
AMRAP in 8 minutes of Rope Climbs
Alternate reps with a team of 3-4.

Scaled options available.

Saturday, August 19, 2017


Saturday Partner WOD!
8am Bootcamp, 9am CrossFit, 10am Open Gym

Amplify Open
Saturday, September 23. Registration is open!
Details here.

SATURDAY
Partner Workout
For Time:
150 Wall Ball Shots (#20/14)
30 Clean & Jerks (#135/95)
Run 1 mile
30 Clean & Jerks
150 Wall Ball Shots

Friday, August 18, 2017


Friday Skill Work and More!

Amplify Open
Saturday, September 23. Registration is open!
Details here.

FRIDAY
Skill Work
Toes to Bar [Video]
Take 8 minutes to practice technique:
• Newbies: work on sets of 2-5.
• Intermediates: work on sets of 5-10.
• Experienced: work on sets of 10-15.

Conditioning
6 Rounds For Total Time:
• 10 Airdyne Calories
• 8 Thrusters (#95/65)
• 6 Lateral Barbell Burpees
• Rest 2 Minutes

Toes to Bar

Thursday, August 11, 2017


Thursday Back Squats and more!

Amplify Open
Saturday, September 23. Registration is open!
Details here.

THURSDAY
Strength
Back Squat [Video]
Complete 10-8-6-4-2 Reps of Back Squat.
Start at 50% and try to increase 10% each set. Do not increase past the 10%.
Add #5 from last week. (No more than #5.)

Conditioning
For Time:
Run 1200 meters
60 Box Jumps (24″/20″)
30 Deadlifts (#185/125)

Back Squats

 

Wednesday, August 16, 2017


Power Snatch and more for midweek!

Check out part five of a six-part blog series entitled
Maximizing Your Amplify Experience.”
Tips for Beginners and Veterans alike.

              “Add-Ons”             Supplemental Training & Accessory Movements


Amplify Open
Saturday, September 23. Registration is open!
Details here.

WEDNESDAY
Strength
Power Snatch [Video]
3 Sets of 5 Touch & Go Power Snatch (#115/75 Rx; #135/95 Rx+)
Add #5 from last week. (No more than #5.)

Conditioning
For Total Time:
“Annie”
50-40-30-20-10 Reps Of:
• Double Unders
• Sit-ups

Rest 5 Minutes

3 Rounds Of:
• Run 200 meters
• 15 Kettlebell Swings (#55/35)

Power Snatch

Tuesday, August 15, 2017


Power Cleans and more for Tuesday!

Check out part five of a six-part blog series entitled
Maximizing Your Amplify Experience.”
Tips for Beginners and Veterans alike.

              “Add-Ons”             Supplemental Training & Accessory Movements


Amplify Open
Saturday, September 23. Registration is open!
Details here.

TUESDAY
Strength

Power Clean [Video]
3 Sets of 8 Touch & Go Power Cleans (#135/95 Rx; #155/105 Rx+)
Add #5 from last week. (No more than #5.)

Conditioning
3 Cycles For Total Time:
3 Rounds Of:
• 5 Pull-ups (8 for Rx+)
• 10 Push-ups (12 for Rx+)
• 15 Air Squats (18 for Rx+)
Rest 2 Minutes

Power Cleans

Monday, August 14, 2017


Push Press and more for Monday!

Check out part five of a six-part blog series entitled
Maximizing Your Amplify Experience.”
Tips for Beginners and Veterans alike.

              “Add-Ons”             Supplemental Training & Accessory Movements


Amplify Open
Saturday, September 23. Registration is open!
Details here.

MONDAY
Strength

Push Press [Video]
3 Sets of 10 Push Press (#95/65 Rx; #115/75 Rx+)
Add #5 from last week. (No more than #5.)
Work on the cycle speed of the movement.

Conditioning
For Time:
Run 400 meters
15 Clean and Jerks (#105/70 Rx; #135/95 Rx+)
Row 400 meters
15 Power Snatches (#105/70 Rx; #135/95 Rx+)
40 Airdyne Calories
15 Thrusters (#105/70 Rx; #135/95 Rx+)

Push Press