Saturday, May 13, 2017


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

SATURDAY
Partner Workout
6 Rounds Of:
AMRAP in 2 Minutes:
• 5 Push-ups
• 10 Deadlifts (#115/75)
• 5 Push Jerks (#115/75)

Partners switch every 2-minute AMRAP.

Rest 3 Minutes

6 Rounds Of:
AMRAP in 2 Minutes:
• 30 Double Unders
• Sled Push, Turf Width Down & Back (3 plates/2 plates)

Partners switch every 2-minute AMRAP.

Friday, May 12, 2017

Clean/Snatch work and more for Friday!

FRIDAY
Strength
Pick One: Clean or Snatch
Every 60 Seconds for 6 Sets:
1 Clean/Snatch Pull + 2 Cleans/Snatches at 65% of 1rep.
Add #5-10 from last week. Work on technique.

Conditioning
7 Rounds, With a 14 Minute Cap:
• 15 Unbroken Wall Ball Shots (#20/14)
• 5 Touch & Go Power Cleans (#155/105 Tx; #185/125 Rx+)
• 5 Bar Facing Burpees

Clean Pulls

Thursday, May 11, 2017


Press, Pull-ups, & more for Thursday!

THURSDAY
Strength
Shoulder Press [Video]
Complete 5 Sets of 5 Strict Shoulder Press at 70% of 1rep.
Add #5-10 from last week.

Strict Pull-ups [Video]
Complete 5 Sets of 6 Strict Pull-ups.
(Go weighted PUs if 6 reps is easy.)

Conditioning
With a 14 Minute Time Cap:
40 Kettlebell Swings (#55/35)
Row 800 meters
40 Kipping Pull-ups
30 Kettlebell Swings
Row 600 meters
30 Kipping Pull-ups

Strict Pull-ups

Wednesday, May 10, 2017


Front Squats and more for Wednesday!

WEDNESDAY
Strength

Front Squat [Video]
Complete 5 Sets of 3 Pause Front Squats with a 3-Second Pause.
65% of 1rep, plus #5-10 from last week. Hold this % to strengthen bottom position.

Conditioning
With a 14 Minute Time Cap:

6 Rounds Of:
• 10 Calorie Row
• 5 Dumbbell Man Makers (#35/25)

Then immediately:
60 Dumbbell Step-ups (#35/25; 20″ Box)

Pause Front Squats

Tuesday, May 9, 2017


Bench Work & Conditioning for Tuesday!

TUESDAY
Strength
Bench Press [Video]
Complete 5 Sets of 5 Bench Press @70-80% of 1rep.

Conditioning
With a 12 Minute Time Cap:
50 Deadlifts (#135/95 Rx; #155/105 Rx+)
200 Double Unders (Scaled: 400 Singles)
30 Hang Power Cleans (#135/95 Rx; #155/105 Rx+)

Bench Press

Monday, May 8, 2017


Overhead Squats and more for Monday!

Amp Gear
Last day to order!
Newest batch of Crossfit Amplify gear includes t-shirts, tanks, and hoodies!

See our most recent email for order details.
Link: https://boxratgear.myshopify.com/collections/amplify

MONDAY
Strength

Overhead Squat [Video]
Complete 5 Sets of 5 Overhead Squats @70-80% of 1rep.

Conditioning
3 Rounds, with a 12 Minute Time Cap:
• 12 Thrusters (#105/75)
• 15 Bar Facing Burpees
• 18 Pull-ups

Overhead Squats

Sunday, May 7, 2017


Sunday Funday!

Amp Gear
Last day to order!
Newest batch of Crossfit Amplify gear includes t-shirts, tanks, and hoodies!

See our most recent email for order details.
Link: https://boxratgear.myshopify.com/collections/amplify

SUNDAY
Partner Workout
2 Rounds Of:
3 Minutes at a Station. 30 Seconds On, 30 Seconds Off. Switch as Partners.
• Handstand Push-ups (Scaled: HS Holds or DB Push Press)
• Airdyne Calories
• V-ups
• Dumbbell or Kettlebell Snatch
• Turf Length Running (Switch every Down/Back)

Saturday, May 6, 2017


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

Amp Gear
Orders are open until Monday, May 8!
Newest batch of Crossfit Amplify gear includes t-shirts, tanks, and hoodies!

See our most recent email for order details.
Link: https://boxratgear.myshopify.com/collections/amplify

SATURDAY
Partner Workout
For Time:
300 Double Unders
200 Push-ups
100 Deadlifts (#155/105)
Sled Push around Ohio Street (2 plates/1 plate)

* Go in order, but split reps any way you choose.

Friday, May 5, 2017


Clean/Snatch work and “Karen” for Friday!

FRIDAY
Strength
Pick One: Clean or Snatch
Every 90 Seconds for 6 Sets:
1 Clean/Snatch Pull + 2 Cleans/Snatches at 65% of 1rep.
Go light and work on technique.

Conditioning
“Karen”
For Time:
150 Wall Ball Shots (#20/14)

Clean Pulls

Thursday, May 4, 2017


Press, Pull-ups, & more for Thursday!

Amp Gear
Orders are open until Monday, May 8!
Newest batch of Crossfit Amplify gear includes t-shirts, tanks, and hoodies!

See our most recent email for order details.
Link: https://boxratgear.myshopify.com/collections/amplify

THURSDAY
Strength
Shoulder Press [Video]
Complete 5 Sets of 5 Strict Shoulder Press at 65% of 1rep.

Strict Pull-ups [Video]
Complete 5 Sets of 5 Strict Pull-ups.
(Go weighted PUs if 5 reps is easy.)

Conditioning
For Time:
Row 400 meters
20 Kipping Pull-ups
20 Kettlebell Swings (#55/35)
Row 400 meters
15 Kipping Pull-ups
15 Kettlebell Swings
Row 400 meters
10 Kipping Pull-ups
10 Kettlebell Swings

Strict Pull-ups