Friday, February 19, 2016

Friday we take on Open WOD 13.1!

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

FRIDAY Conditioning CrossFit Open WOD 13.1 AMRAP in 17 Minutes: 40 Burpees to Target 30 Snatch (#75/45) 30 Burpees 30 Snatch (#135/75) 20 Burpees 30 Snatch (#165/100) 10 Burpees

Then AMRAP Snatch (#210/120)

13.1 Movement Standards

Thursday, February 18, 2016

Thursday Partner WOD!

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

THURSDAY Skill Work Take 15 minutes to work on any barbell or gymnastics movement for technique and efficiency.

Partner Conditioning AMRAP in 20 Minutes: • 12 Turf Lengths Run • 40 Kettlebell Swings (#55/35) • 40 Toes to Bar

Toes to Bar

Wednesday, February 17, 2016

Midweek Conditioning!

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

WEDNESDAY Conditioning Part 1 AMRAP in 7 Minutes: • 10 Thrusters (#95/65) • 5 Lateral Over the Bar Burpees • 30 Double Unders

Part 2 EMOM for 12 Minutes: • Minute 1: 40 Seconds of Rowing for Calories • Minute 2: 40 Seconds of Biking for Calories • Minute 3: 12 Burpees

Thrusters

Tuesday, February 16, 2016

Clean & Jerks and a nice AMRAP for Tuesday!

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

TUESDAY Strength Clean & Jerk [Video] Take 15 minutes to find a heavy 1rep Clean & Jerk. * Power or Squat Clean, Push Jerk or Split Jerk.

Conditioning AMRAP in 12 Minutes: • 10 Power Cleans (#135/95) • 12 Chest to Bar Pull-ups • 10 Push Jerks (#135/95) • 12 Toes to Bar

Clean & Jerks

Monday, February 15, 2016

Back to work Monday! Need work on jumping rope? SIGN UP FOR THE CLINIC ON 2/20!

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

MONDAY Conditioning For Time: 50 Calorie Row 40 Deadlifts (#155/105) 30 Box Jumps (24"/20") 20 Front Squats (#155/105)

More Conditioning 3 Rounds For Total Time: • 40 Wall Ball Shots (#20/14) • 50 Double Unders • Rest 2 Minutes

The CrossFit Open Are you signed up yet?

Sunday, February 14, 2016

Sunday Funday!

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

SUNDAY Partner Conditioning 3 Rounds For Time: • Row 1000 meters/800 meters • 50 Ball Slams • 20 Wall Climbs

* Scale reps or Wall Climbs to Push Press (#65).

Saturday, February 13, 2016

Saturday Partner WOD!

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

SATURDAY Partner Conditioning AMRAP in 20 Minutes: • 4 Muscle-ups or 8 Chest to Bar Pull-ups • 8 Handstand Push-ups or 8 Push Press (#95/65) • 16 Kettlebell Swings (#70/55) or 16 Kettlebell Swings (#55/35)

Friday, February 12, 2016

Friday Conditioning! Need work on jumping rope? SIGN UP FOR THE CLINIC ON 2/20!

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

FRIDAY Conditioning AMRAP in 7 Minutes: 3-6-9-12... Ascending Reps Of: • Front Squat (#155/105) • Burpees

More Conditioning EMOM For 12 Minutes: • Minute 1: 40 Seconds of Double Unders • Minute 2: 40 Seconds of Wall Ball Shots (#20/14) • Minute 3: 40 Seconds of Rowing for Calories

Front Rack Mobility

Thursday, February 11, 2016

Thursday Partner WOD!

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

THURSDAY Skill Work Take 15 minutes to work on any barbell movement for technique and efficiency.

Partner Conditioning AMRAP in 22 Minutes: • 30 Power Cleans (#155/105) • 12 Turf Length Runs • 30 Push Jerks (#155/105) • 12 Turf Length Runs

The Push Jerk

Wednesday, February 10, 2016

Wednesday CrossFit Open Prep!Are you signed up yet?

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

WEDNESDAY Conditioning CrossFit Open WOD 15.1 AMRAP in 9 Minutes: • 15 Toes to Bar • 10 Deadlifts (#115/75) • 5 Snatches (#115/75)

More Conditioning AMRAP in 9 Minutes: • 12 Power Snatch (#75/55) • Run 6 Turf Lengths

MetCon Preparation