Wednesday, January 20, 2016

Barbell complexes and some rowing for Wednesday!Back off week! Our workout progression continues with CrossFit Open prep-- but with the high volume lately we'll be dialing back just a bit in order to keep making gains in future weeks. Even if you feel good this week don't add more work so you can fully benefit from our progression.

Jumprope - The Rx Method Saturday, February 20. Learn to efficiently master double unders and other jumprope basics. Info and registration link.

WEDNESDAY Strength Part 1 EMOM For 5 Minutes: 1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk Attempt to do this unbroken and increase weight as you go.

Part 2 Take 15-20 minutes to complete 5 sets of the following complex: 12 Deadlifts + 9 Hang Power Cleans + 6 Jerks. Start light and build as you go. You can drop the bar on the 11th Deadlift to reset your grip, but attempt to finish the rest of the set without dropping.  If you need to drop, the weight might be too heavy.

Optional Conditioning Row 1000 meters for time

Power Clean vs. Full Clean

Tuesday, January 19, 2016

Tuesday Front Squats and a Double AMRAP!Back off week! Our workout progression continues with CrossFit Open prep-- but with the high volume lately we'll be dialing back just a bit in order to keep making gains in future weeks. Even if you feel good this week don't add more work so you can fully benefit from our progression.

Jumprope - The Rx Method Saturday, February 20. Learn to efficiently master double unders and other jumprope basics. Info and registration link.

TUESDAY Strength Front Squat [Video] Take 15 minutes to complete: 3 x 1 @90% Front Squat 2 x 2 @85% Front Squat

Conditioning AMRAP in 5 Minutes: • 16/12 Calorie Row • 5 Squat Cleans (#155/105)

Rest 5 Minutes

AMRAP in 5 Minutes: • 16/12 Calorie Row • 5 Squat Cleans (#155/105)

The Front Squat

Monday, January 18, 2016

Normal class hours on Monday!Back off week! Our workout progression continues with CrossFit Open prep-- but with the high volume lately we'll be dialing back just a bit in order to keep making gains in future weeks. Even if you feel good this week don't add more work so you can fully benefit from our progression.

Jumprope - The Rx Method Saturday, February 20. Learn to efficiently master double unders and other jumprope basics. Info and registration link.

MONDAY Strength Snatch [Video] Take 15 minutes to complete: 3 x 1 @90% Snatch (Full Squat) 2 x 2 @80% Snatch. Do not touch and go. Drop and reset.

Conditioning "Amanda" Rx: 9-7-5 Reps Of: • Muscle-ups • Squat Snatch (#135/95)

Scaled: • 18-14-10 Reps of Pull-ups • 9-7-5 Reps of Squat Snatch

Old CrossFit Games Footage of "Amanda"

Sunday, January 17, 2016

Registration is Open! Link: http://games.crossfit.com/about-the-games/the-open

AMPed UP Resolution Challenge Join the Lurong Living plan to get your nutrition on track for 2016! Info here. Last Meeting: Sunday 1/17 @11am

Jumprope - The Rx Method Saturday, February 20. Learn to efficiently master double unders and other jumprope basics. Info and registration link.

SUNDAY Partner Workout AMRAP in 14 Minutes: • 7 Russian Kettlebell Swings • 7 Push-ups • 7 Goblet Squats • 1 Down/Back Turf Width Sled Push

* Go heavy. Partners will alternate every round.

At 14 minutes: AMRAP in 4 minutes of Alternating Turf Length Running.

Optional Additional Work Rope Climbs! Take a chance to work in on the rope for technique.

Saturday, January 16, 2016

Saturday Partner WOD or CrossFit Open Prep!Thanks to all who attended our Amplify Post-Holiday Party last night!

AMPed UP Resolution Challenge Join the Lurong Living plan to get your nutrition on track for 2016! Info here. Meeting Dates: Saturday 1/16 @11am, or Sunday 1/17 @11am

Jumprope - The Rx Method Saturday, February 20. Learn to efficiently master double unders and other jumprope basics. Info and registration link.

SATURDAY Individual WOD CrossFit Open WOD 15.4

Rx AMRAP in 8 Minutes: 3 Handstand Push-ups 3 Power Cleans 6 Handstand Push-ups 3 Power Cleans 9 Handstand Push-ups 3 Power Cleans 12 Handstand Push-ups 6 Power Cleans 15 Handstand Push-ups 6 Power Cleans 18 Handstand Push-ups 6 Power Cleans 21 Handstand Push-ups 9 Power Cleans

Etc., adding 3 reps to the Handstand Push-up each round, and 3 reps to the Power Clean every 3 rounds.

Scaled AMRAP in 8 Minutes: • 10 Push Press (#95/65) • 10 Power Cleans (#115/75)

or

Partner WOD For Time: 60 Handstand Push-ups or 60 Push Press (#115/75) 60 Cleans (#115/75) Row 2000 meters

Open WOD 15.4 Explanation

Friday, January 15, 2016

Friday Front Squats, Pull-ups, and More Conditioning!Reminder: Friday 6:30pm class is cancelled for our Post Holiday Party! See you at Mullens from 7:30pm on!

Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party!

AMPed UP Resolution Challenge Join the Lurong Living plan to get your nutrition on track for 2016! Info here. Meeting Dates: Saturday 1/16 @11am, or Sunday 1/17 @11am

Jumprope - The Rx Method Saturday, February 20. Learn to efficiently master double unders and other jumprope basics. Info and registration link.

FRIDAY Conditioning For Time: 30 Front Squats (#135/95) 15 Muscle-ups or 30 Pull-ups 20 Front Squats 10 Muscle-ups or 20 Pull-ups 10 Front Squats 5 Muscle-ups or 10 Pull-ups

More Conditioning EMOM For 16 Minutes: • Minute 1: 12 Burpees • Minute 2: 12 Airdyne Calories • Minute 3: 18/14 Calorie Row • Minute 4: 50 Double Unders

The CrossFit Open Sign up here: http://games.crossfit.com/about-the-games/the-open

Thursday, January 14, 2016

Thursday Weakness Work and a Partner WOD!Reminders Friday 6:30pm class is cancelled for our Post Holiday Party! See you at Mullens from 7:30pm on!

Thursday is another meeting date for the Lurong Living Resolution Challenge.

Also, need to get massage therapy? Pam Baker is in house every Monday night for our Amp athletes. Inquire for open slots through her or ask a coach to put you in contact. Stay mobile as the CrossFit Open nears!

AMPed UP Resolution Challenge Join the Lurong Living plan to get your nutrition on track for 2016! Info here. Meeting Dates: Wednesday 1/13 @6:30pm, Thursday 1/14 @10am, Saturday 1/16 @11am, or Sunday 1/17 @11am

Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party!

Jumprope - The Rx Method Saturday, February 20. Learn to efficiently master double unders and other jumprope basics. Info and registration link.

THURSDAY Strength/Skill Work Take 15 minutes to work on a weakness of your choice.

Partner Conditioning AMRAP in 25 Minutes: • 15 Box Jumps (24"/20") • 15 Kettlebell Swings (#55/35) • Run 15 Turf Lengths

* Alternate exercises each round; run together.

The CrossFit Open

Wednesday, January 13, 2016

Lots of awesome work for Midweek! Reminders: Wednesday is the first meeting date for the Lurong Living Resolution Challenge. Also, need to get massage therapy? Pam Baker is in house every Monday night for our Amp athletes. Inquire for open slots through her or ask a coach to put you in contact. Stay mobile as the CrossFit Open nears!

AMPed UP Resolution Challenge Join the Lurong Living plan to get your nutrition on track for 2016! Info here. Meeting Dates: Wednesday 1/13 @6:30pm, Thursday 1/14 @10am, Saturday 1/16 @11am, or Sunday 1/17 @11am

Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party!

Jumprope - The Rx Method Saturday, February 20. Learn to efficiently master double unders and other jumprope basics. Info and registration link.

WEDNESDAY Barbell Conditioning 2 Rounds Of: • 15 Seconds of Max Power Snatch (#135/95) • 45 Seconds Rest • 25 Seconds of Max Hang Power Clean (#135/95) • 35 Seconds Rest • 15 Seconds of Max Push Jerks (#135/95) • 45 Seconds Rest

More Conditioning 5 Rounds For Time: • 5 Deadlifts (#315/225) • 15 Kipping Handstand Push-ups (Scaled: Push Press at #75/55)

Optional Additional Barbell Work Power Snatch [Video] Find a heavy 1rep Power Snatch.

The Power Snatch

Tuesday, January 12, 2016

Double Conditioning for Tuesday!

AMPed UP Resolution Challenge Join the Lurong Living plan to get your nutrition on track for 2016! Info here. Meeting Dates: Wednesday 1/13 @6:30pm, Thursday 1/14 @10am, Saturday 1/16 @11am, or Sunday 1/17 @11am

Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party!

Jumprope - The Rx Method Saturday, February 20. Learn to efficiently master double unders and other jumprope basics. Info and registration link.

TUESDAY Conditioning 3 Rounds of 3 Minutes On/3 Minutes Off 6-9-12-15-18... Ascending Reps Of: • Thrusters (#95/65) • Toes to Bar

More Conditioning EMOM for 10 Minutes: • Odd Minutes: 18/14 Calorie Row • Even Minutes: 50 Double Unders

The Thruster

Monday, January 11, 2016

 Monday means lots of CrossFit Open preparation!

AMPed UP Resolution Challenge Join the Lurong Living plan to get your nutrition on track for 2016! Info here. Meeting Dates: Wednesday 1/13 @6:30pm, Thursday 1/14 @10am, Saturday 1/16 @11am, or Sunday 1/17 @11am

Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party!

Jumprope - The Rx Method Saturday, February 20. Learn to efficiently master double unders and other jumprope basics. Info and registration link.

MONDAY Conditioning AMRAP in 4 Minutes: Burpee Box Jump Overs (24"/20")

Rest 4 Minutes

AMRAP in 3 Minutes: Power Cleans (#155/105)

Rest 3 Minutes

AMRAP in 2 Minutes Wall Ball Shots (#20/14)

Rest 2 Minutes

1 Minute to Complete: 1 Set of Max Unbroken Chest to Bar Pull-ups

Gymnastics Conditioning EMOM for 9 Minutes: • First Minute: 15 Chest to Bar Pull-ups • Second Minute: 15 Overhead Squats (#95/65) • Third Minute: Rest

Optional Strength Work Power Clean [Video] Find a heavy 1rep Power Clean.

The CrossFit Open