Sunday Funday!
SUNDAY Partner Conditioning 5 Rounds, with a 30 Minute Time Cap: • Turf Length Running, 10 Total Down/Backs • 20 Shoulder to Overhead • 30 Push-ups • 40 Kettlebell Swings • 50 Air Squats
Amplify's CrossFit Open Leaderboard
Saturday, March 19, 2016
Saturday Partner WOD!
SATURDAY Partner Conditioning For Time: 100 Hang Power Cleans (#135/95) 100 Box Jump Overs (24"/20") 100 Pull-ups 300 Double Unders
* Split reps any way you choose. Every 2 minutes both partners must perform 5 Burpees.
Amplify's CrossFit Open Leaderboard
Friday, March 18, 2016
Friday Open WOD 16.4!
The CrossFit Open continues each Friday!
We will complete the weekly workout each Friday as a gym WOD during regular class hours, whether you are competing in the Open or not. Let's finish strong!
Plan on two more great Friday Night Lights.
FRIDAY Mobility & Warm-up Deadlifts [Video] Wall Ball Shots [Video] Handstand Push-ups [Video]
Conditioning CrossFit Open WOD 16.4 Rx: AMRAP in 13 Minutes: • 55 Deadlifts (#225/155) • 55 Wall Ball Shots (#20/14; 10ft Target/9ft Target) • 55 Calorie Row • 55 Handstand Push-ups
Scaled: AMRAP in 13 Minutes: • 55 Deadlifts (#135/95) • 55 Wall Ball Shots (#20/10; 9ft Target/9ft Target) • 55 Calorie Row • 55 Hand Release Push-ups
Open WOD 16.4 Explanation
Amplify's CrossFit Open Leaderboard
Thursday, March 17, 2016
Happy St. Patrick's Day!
Snatch work and a Partner WOD for Thursday.
Plus, CrossFit Open WOD 16.4 is released at 7pm.
The CrossFit Open continues each Friday!
We will complete the weekly workout each Friday as a gym WOD during regular class hours, whether you are competing in the Open or not. Let's finish strong!
Plan on two more great Friday Night Lights.
THURSDAY Strength Snatch [Video] EMOM For 8 Minutes: 3-Position Snatch
3-Position Snatch = Hi Hang, Hang, and Floor. All through a full squat. Choose weight based on feel today.
Partner Conditioning AMRAP in 18 Minutes: • 10 Power Snatch (#75/55) • 10 Pull-ups • 4 Turf Width Shuttle Sprints
* Athletes alternate each round.
Snatch Positions For Thursday, we'll go in reverse order of this video.
Amplify's CrossFit Open Leaderboard
Wednesday, March 16, 2016
Midweek Cleans & Conditioning!
The CrossFit Open continues each Friday!
We will complete the weekly workout each Friday as a gym WOD during regular class hours, whether you are competing in the Open or not. Let's finish strong!
Plan on two more great Friday Night Lights.
WEDNESDAY Strength Power Clean [Video] EMOM For 8 Minutes: 1 Power Clean @ 85-90% of 1repmax.
Conditioning 5 Sets of 3-Minute Rounds: • 10 Power Cleans (#135/95) • 5 Lateral Bar Burpees • 30 Double Unders
* Rest with any time remaining each round.
The Power Clean
Amplify's CrossFit Open Leaderboard
Tuesday, March 15, 2016
Tuesday Conditioning!
The CrossFit Open continues each Friday!
We will complete the weekly workout each Friday as a gym WOD during regular class hours, whether you are competing in the Open or not. Let's finish strong!
Plan on two more great Friday Night Lights.
TUESDAY Conditioning Part 1 3 Rounds For Time: • 30 Wall Ball Shots (#20/14) • 20 Toes to Bar • 15 Push Jerks (#115/75)
Part 2 5 Sets of 30 Calorie Row Rest 2 minutes between each set.
Push Jerks
Amplify's CrossFit Open Leaderboard
Monday, March 14, 2016
Back to work Monday!
Thank you!
Thanks to all who joined us Friday night to support Amp members Nate and Jackie!
Nate's GoFundMe page is still actively accepting donations.
Visit the link to read his story and help contribute.
MONDAY Strength Back Squat [Video] Complete 5 sets of 5 Back Squats.
Conditioning CrossFit Open WOD 11.2 AMRAP in 15 Minutes: • 9 Deadlifts (#155/100) • 12 Hand Release Push-ups • 15 Box jumps (24"/20")
Post-Workout 20 Muscle-ups For Time (Rx) Practice with Muscle-ups or Pull-ups (Scaled)
Open WOD 11.2 Explanation
Amplify's CrossFit Open Leaderboard
Sunday, March 13, 2016
Sunday Funday!
Thank you!
Thanks to all who joined us Friday night to support Amp members Nate and Jackie!
Nate's GoFundMe page is still actively accepting donations.
Visit the link to read his story and help contribute.
SUNDAY Team Conditioning in Groups of 2-3 AMRAP in 15 Minutes: • Sled Push, Turf Width Down & Back • Run 3 Turf Widths • 5 Handstand Push-ups or 2 Wall Climbs • Run 3 Turf Widths • Sled Push, Turf Width Down & Back • 5 Burpees
* Alternate every round.
Rest 3 Minutes
AMRAP in 7 Minutes: Airdyne Calories
* Alternate every 10-15 Cals.
Amplify's CrossFit Open Leaderboard
Saturday, March 12, 2016
Saturday Partner WOD!
Thank you!
Thanks to all who joined us Friday night to support Amp members Nate and Jackie!
Nate's GoFundMe page is still actively accepting donations.
Visit the link to read his story and help contribute.
SATURDAY Partner Conditioning AMRAP in 20 Minutes: • 100 Wall Ball Shots • 50 Shoulder to Overhead • 50 Calorie Row
Amplify's CrossFit Open Leaderboard
Friday, March 11, 2016
Friday Open WOD 16.3!
Remember to join us at night... see below!
Friday Night Lights
Please join us this Friday night, from 4:30-8pm, to watch and cheer on any athletes completing Open Workout 16.3. We will be fundraising all week leading up to Friday to help Amp members Nate and Jackie. Nate's GoFundMe page is actively accepting donations.
Visit the link to read his story and help contribute.
Facebook Event Page
FRIDAY Mobility & Warm-up Power Snatch [Video] Bar Muscle-ups [Video] Pull-ups [Video]
Conditioning CrossFit Open WOD 16.3 Rx: AMRAP in 7 Minutes: • 10 Power Snatch (#75/55) • 3 Bar Muscle-ups
Scaled: AMRAP in 7 Minutes: • 10 Power Snatch (#45/35) • Jumping Chest to Bar Pull-ups
Open WOD 16.3 Explanation
Amplify's CrossFit Open Leaderboard