Wednesday, January 10, 2018


Barbell work and more for midweek!


Amplify Post-Holiday Party

Join us this Saturday, January 13 for Amplify’s annual Post Holiday Party!
9am: Fun, Friendly Partner Competition
7:30pm: Party at Mullen’s
Details on email

WEDNESDAY
Strength
Power Clean [Video]
Hang Clean [Video]
Split Jerk [Video]

Complete 7 sets of the following complex:
1 Power Clean + 1 High Hang Squat Clean + 1 Split Jerk
Build as you go.

Conditioning
For Total Time:
27 Calorie Row
27 Thrusters (#95/65)

Rest 2 Minutes

21 Calorie Row
21 Thrusters

Rest 2 Minutes

15 Calorie Row
15 Thrusters

Thrusters

Tuesday, January 9, 2018


Conditioning work for Tuesday!


Amplify Post-Holiday Party

Join us this Saturday, January 13 for Amplify’s annual Post Holiday Party!

TUESDAY
Conditioning
Part 1
AMRAP in 5 Minutes:
• 12/9 Airdyne Calories
• 8 Deadlifts (#205/135)
• 6 Toes to Bar

Rest 2 Minutes

AMRAP in 5 Minutes:
• 12/9 Airdyne Calories
• 8 Deadlifts (#205/135)
• 6 Chest to Bar Pull-ups

Part 2
12 Minutes of Interval Rowing:
• 30 Calorie Row For Time
• Rest 2 Minutes

Rowing

Monday, January 8, 2018


Snatch and more to start the week!


Amplify Post-Holiday Party

Join us this Saturday, January 13 for Amplify’s annual Post Holiday Party!

MONDAY
Strength
Snatch [Video]
Take 15-20 minutes to find a heavy 1rep Snatch. Full squat.

Conditioning
AMRAP in 10 Minutes:
• 1 Squat Snatch (#135/95 Rx; #155/105 Rx+)
• 3 Clean & Jerks (#135/95 Rx; #155/105 Rx+)
• 30 Double Unders

The Snatch

Sunday, January 7, 2018


Sunday Funday!


Amplify Post-Holiday Party

Join us this Saturday, January 13 for Amplify’s annual Post Holiday Party!

SUNDAY
Partner Workout
3 Rounds For Time:
• 50 Calorie Row or Airdyne
• 40 D-ball t0 Shoulder
• 30 Handstand Push-ups (Scaled: Barbell Push Press)
• 20 Turf Lengths, MedBall Running
• 10 Rope Climbs (Scaled options available)

Saturday, January 6, 2018

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


Amplify Post-Holiday Party

Join us Saturday, January 13 for Amplify’s annual Post Holiday Party!

SATURDAY
Partner Workout

2 Rounds Of:
• 3 Minutes of Max Double Unders
• 3 Minutes of Max Thrusters (#95/65)
• 3 Minutes of Max Turf Width Sled Pushes (2/1 weight plates)
• Rest 3 minutes

Friday, January 5, 2018


Cleans and more to finish the week!


Amplify Post-Holiday Party

Join us Saturday, January 13 for Amplify’s annual Post Holiday Party!

FRIDAY
Strength
Clean [Video]
Take 15-20 minutes to find a heavy 1rep Squat Clean.

Conditioning
For Time:
60 Calorie Row
30 Power Cleans (#135/95)
60 Bar Facing Burpees

Obsession or Dedication? The Yearly Challenge
Read “2018: A New Year” in Words of the Week, by Scott.

2018: A New Year

Thursday, January 4, 2018


Overhead work and more for Thursday!


Amplify Post-Holiday Party

Join us Saturday, January 13 for Amplify’s annual Post Holiday Party!

THURSDAY
Strength
Push Press [Video]
Take 15-20 minutes to find a heavy 1rep Push Press.

Conditioning
7 Rounds For Time:
• 8 Pull-ups (6 C2B for Rx+)
• 8 Push Press (#95/65 Rx; 6 HSPU for Rx+)
• 30 Double Unders

Obsession or Dedication? The Yearly Challenge
Read “2018: A New Year” in Words of the Week, by Scott.

2018: A New Year

Wednesday, January 3, 2018


Overhead Squats and more for Wednesday!


Amplify Post-Holiday Party

Join us Saturday, January 13 for Amplify’s annual Post Holiday Party!

WEDNESDAY
Strength
Overhead Squat [Video]
Take 15-20 minutes to find a heavy 1rep Overhead Squat.

Conditioning
10 Rounds Of:
• 3 Power Snatch (#135/95)
• 15 Wall Ball Shots (#20/14)

Obsession or Dedication? The Yearly Challenge
Read “2018: A New Year” in Words of the Week, by Scott.

2018: A New Year

Tuesday, January 2, 2018


Back to our regular schedule on Tuesday!


Amplify Post-Holiday Party

Join us Saturday, January 13 for Amplify’s annual Post Holiday Party!

TUESDAY
Strength
Back Squat [Video]
Take 15-20 minutes to find a heavy 1rep Back Squat.

Conditioning
3 Rounds Of:
• 1 Minute of Max Turf Width Sprints
• 2 Minute of Max Double Unders
• 3 Minute of Max Airdyne Calories
• Rest 2 Minutes

Obsession or Dedication? The Yearly Challenge
Read “2018: A New Year” in Words of the Week, by Scott.

2018: A New Year

Monday, January 1, 2018


Happy New Year!

Back to our regular class schedule on Tuesday!

Obsession or Dedication? The Yearly Challenge
Read “2018: A New Year” in Words of the Week, by Scott.

2018: A New Year