Thursday, June 22, 2017


Skill Work for Thursday!

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

          “Cleared for Landing”              What to do before entering Amplify

THURSDAY
Skill Work
Double Unders [Video]
Pull-ups [Video]

EMOM for 12 Minutes:
• Minute 1: 40 Double Unders
• Minute 2: 12 Pull-ups

Conditioning
For Time:
Row 1000 meters
100 Push-ups
100 Sit-ups

Double Unders

Wednesday, June 21, 2017


Back Squats and an AMRAP for Wednesday!

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

          “Cleared for Landing”              What to do before entering Amplify

WEDNESDAY
Strength
Back Squat [Video]
Complete 5-5-3-3-1-1 Reps of Back Squat.
Chose a starting weight and build as you go.

Conditioning
AMRAP in 15 Minutes:
• 8 Unbroken Power Snatch (#115/75)
• Run 200 meters
• 16 Dumbbell Step-ups (#35/25)

Back Squat

Tuesday, June 20, 2017


Clean Complex and more for Tuesday!

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

          “Cleared for Landing”              What to do before entering Amplify

TUESDAY
Strength
Power Clean [Video]
Clean [Video]
Hang Clean [Video]

Take 15 minutes and work on this Clean Complex:
1 Power Clean + 1 Squat Clean + 1 Hang Squat Clean

Conditioning
21-15-9 Reps For Time:
• Calorie Row
• Calorie Airdyne
• Kettlebell Swings (#55/35)

Hang Cleans

Monday, June 19, 2017


Conditioning work for Monday!

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

            “Cleared for Landing”              What to do before entering Amplify

MONDAY
Conditioning
Part 1
AMRAP in 6 Minutes:
• 6 Deadlifts (#155/105)
• 6 Bar Facing Burpees

Part 2
Beginning on a 4-Minute Clock:
2 Rounds Of:
• 12 Overhead Squats (#95/65)
• 12 Toes to Bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds Of:
• 10 Overhead Squats (#135/95lbs)
• 12 Toes to Bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds Of:
• 8 Overhead Squats(#165/115lbs)
• 12 Toes to Bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds Of:
• 6 Overhead Squats (#185/125lbs)
• 12 Toes to Bar

Stop at 16 minutes.

Overhead Squats

Saturday, June 17, 2017


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

Announcement
Sunday 10am class is cancelled.
Sorry for any inconvenience.

SATURDAY
Partner Workout
3 Rounds For Time:
• Run 800 meters together
• 30 Deadlifts (#225/155)
• 8 Rope Climbs (Scaled: 24 Strict Pull-ups or Ring Rows)

Rope Climbs

Friday, June 16, 2017


Cleans and some tough Conditioning for Friday!

Announcement
Sunday 10am class is cancelled.
Sorry for any inconvenience.

FRIDAY
Strength
Clean [Video]
Complete 6 sets of 1 Pause Clean + 1 Split Jerk.
Pause below the knee. Full squat.
Choose your own weight based on how you feel.

Conditioning
3 Rounds, With a 20 Minute Time Cap:
• 50 Double Unders
• 25 Wall Ball Shots (#20/14)
• 15 Handstand Push-ups (Scaled: Push Press #95/65)
• 5 Squat Cleans (#205/145)

Pause Clean

Thursday, June 15, 2017


Conditioning Work for Thursday!

THURSDAY
Conditioning
Part 1
EMOM for 12 Minutes:
• Minute 1: 10-14 Burpees
• Minute 2: 10-14 Kipping or Butterfly Pull-ups

Part 2
Every 5 Minutes for 15 Minutes:
• Run 200 meters
• 15/12 Calorie Row
• 10/8 Calorie Airdyne

Kipping Pull-ups

Wednesday, June 14, 2017


Back Squats & Conditioning for Midweek!
Plus, we have our free Obstacle Course Racing intro class at 8pm.
Full schedule with OCR coach Sarah will begin next week.

WEDNESDAY
Strength
Back Squat [Video]
Complete 10-8-6-4-2 Reps of Back Squat.
Chose starting weight and build as you go.

Conditioning
With a 16 Minute Time Cap:
50 Wall Ball (#30/20)
40 Box Jumps (24″/20″)
30 Burpees
20 Power Cleans (#135/95)
10 Man Makers (#35/25)

Back Squat

Tuesday, June 13, 2017


Snatch work and more for Tuesday!

Sign up for the Granite Games!
GraniteGames.com
Why not? Rx and Scaled options of online competition available.

TUESDAY
Strength
Snatch [Video]
Complete 8 sets of 1 Pause Snatch. Below the knee. Full squat.
Choose your own weight based on how you feel.

Conditioning
With a 20 Minute Time Cap:
Run 800 meters
21 Power Snatches (#75/55)
Run 600 meters
15 Power Snatches
Run 400 meters
9 Power Snatches
Run 200 meters

Pause Snatch

Monday, June 12, 2017


Conditioning and more for Monday!

Sign up for the Granite Games!
GraniteGames.com
Why not? Rx and Scaled options of online competition available.

MONDAY
Conditioning
AMRAP in 12 Minutes:
• 10 Hang Squat Cleans (#135/95)
• 10 Reverse Barbell Lunges (#135/95)
• 20 Chest to Bar Pull-ups

Strength
Bench Press [Video]
Bent Over Row [Video]

4 Supersets Of:
• 10 Bench Press
• 10 Single Arm Dumbbell Rows

Take 15-20 minutes to complete the 4 sets.
Choose your own weight based on how you feel.

Single Arm DB Rows