Sunday, May 29, 2016

Sunday Funday with a partner take on "Moose."

memorialday1 Memorial Day Weekend Saturday and Sunday = Normal Class Schedule Monday = 9am Class ONLY. Come get a workout in and enjoy the rest of the day off in honor of our lost servicemen & women.

Ladies, Lulu, Lunges, & Laughs Friday, June 3, 5pm-11pm Ladies Night at Amp Details and Event Page HERE.

SUNDAY Partner Conditioning Modified "Moose" For Time: Row 2000 meters

Then 20 Rounds Of: 5 Thrusters (#95/65) 5 Over the Bar Burpees

Row 2000 meters

* Partners will split the row, and alternate rounds in the middle.

PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred. He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens.  He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.

Saturday, May 28, 2016

13275343_980985869707_2130678772_oSaturday Partner WOD!

memorialday1 Memorial Day Weekend Saturday and Sunday = Normal Class Schedule Monday = 9am Class ONLY. Come get a workout in and enjoy the rest of the day off in honor of our lost servicemen & women.

Ladies, Lulu, Lunges, & Laughs Friday, June 3, 5pm-11pm Ladies Night at Amp Details and Event Page HERE.

SATURDAY Partner Conditioning For Time: 100 Russian Kettlebell Swings 40 Box Jumps 100 KB Goblet Squats 40 Box Jumps 100 Push Jerks 40 Box Jumps 100 V-ups Run 400 meters together

* Partners will choose an appropriate weight/height and can split reps any way they choose as long as movements are completed in order.

Friday, May 27, 2016

Lots of work ahead for Friday!

memorialday1 Memorial Day Weekend Saturday and Sunday = Normal Class Schedule Monday = 9am Class ONLY. Come get a workout in and enjoy the rest of the day off in honor of our lost servicemen & women.

Ladies, Lulu, Lunges, & Laughs Friday, June 3, 5pm-11pm Ladies Night at Amp Details and Event Page HERE.

FRIDAY Strength Snatch [Video] Overhead Squat [Video]

Every 2 minutes for 6 sets complete 1 Squat Snatch + 3 Overhead Squats. Use these percentages for each set: 75%, 85%, 95%, 95%, 95%, 95%

Conditioning For Time, with a 6 Minute Time Cap: 104 Wall Ball Shots (#20/14) 52 Pull-ups

Rest 1 Minute

4 Rounds For Time: • 28 Pistols • 15 Power Cleans (#115/80)

Overhead Squats

Thursday, May 26, 2016

Thursday AMRAP!

memorialday1 Memorial Day Weekend Saturday and Sunday = Normal Class Schedule Monday = 9am Class ONLY. Come get a workout in and enjoy the rest of the day off in honor of our lost servicemen & women.

Ladies, Lulu, Lunges, & Laughs Friday, June 3, 5pm-11pm Ladies Night at Amp Details and Event Page HERE.

THURSDAY Conditioning AMRAP in 20 Minutes: • Run 600 meters • 10 KB Walking Lunges (#70/55) • 30 Push-ups

Good Push-up Reminders We Can All Use

Wednesday, May 25, 2016

Deadlifts and a nice MetCon for Wednesday!

CF_AMPLIFY_20162 New CrossFit Amplify shirts! Get in on the order. Orders due Wednesday the 25! We'll be doing a "Coaches' Collection" throughout the summer months. This one is courtesy of Coach Jo.

memorialday1 Memorial Day Weekend Saturday and Sunday = Normal Class Schedule Monday = 9am Class ONLY. Come get a workout in and enjoy the rest of the day off in honor of our lost servicemen & women.

Ladies, Lulu, Lunges, & Laughs Friday, June 3, 5pm-11pm Ladies Night at Amp Details and Event Page HERE.

WEDNESDAY Strength Deadlift [Video] Complete 3 sets of 5 Deadlifts at 85% of 1repmax.

Conditioning 4 Rounds: Within 4 minutes complete the following reps: Row 250 meters 15 Airdyne Calories 25 Toes to Bar

* Rest with any time remaining in each 4 minute segment. Start at the Row each new round.

Deadlifts

Tuesday, May 24, 2016

Tuesday Cleans, Jerks, then Clean & Jerks!

CF_AMPLIFY_20162 New CrossFit Amplify shirts! Get in on the order. Orders due Wednesday the 25! We'll be doing a "Coaches' Collection" throughout the summer months. This one is courtesy of Coach Jo.

Ladies, Lulu, Lunges, & Laughs Friday, June 3, 5pm-11pm Ladies Night at Amp Details and Event Page HERE.

TUESDAY Strength Power Clean [Video] Clean [Video] Split Jerk [Video] 1 Power Clean + 1 Squat Clean + 1 Split Jerk Every 2 minutes for 6 sets perform 1 complex. Using this cycle's 1rep number, use these percentages for each set: 75%, 85%, 95%, 95%, 95%, 95%

Conditioning For Time: 12 Power Clean & Jerks (#135/95) Run 200 meters 10 Power Clean & Jerks (#155/105) Run 200 meters 8 Power Clean & Jerks (#185/115) Run 200 meters 6 Power Clean & Jerks (#205/125) Run 200 meters

Split Jerks

Monday, May 23, 2016

Squats and an AMRAP for Monday!

Ladies, Lulu, Lunges, & Laughs Friday, June 3, 5pm-11pm Ladies Night at Amp Details and Event Page HERE.

MONDAY Strength Back Squat [Video] Complete 3 sets of 5 Back Squats. Attempt to increase #5-10 from last week.

Conditioning AMRAP in 20 Minutes: • Run 400 meters • 15 Power Snatch (#75/55) • 5 Bar Muscle-ups (Scaled: 10 Burpee Pull-ups)

Bar Muscle-up Positioning Prep

Sunday, May 22, 2016

CF_AMPLIFY_20162Sunday Funday as we honor those in the "Lumberjack 20."

New CrossFit Amplify shirts! Get in on the order. We'll be doing a "Coaches' Collection" throughout the summer months. This one is courtesy of Coach Jo!

SUNDAY Conditioning "Lumberjack 20" 20 Deadlifts (#275/185) Run 400 meters 20 Kettlebell Swings (#70/55) Run 400 meters 20 Overhead Squats (#115/75) Run 400 meters 20 Burpees Run 400 meters 20 Chest to Bar Pull-ups Run 400 meters 20 Box Jumps (24"/20") Run 400 meters 20 Dumbbell Squat Cleans (#45/30) Run 400 meters

Lumberjacks

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. – Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Friday, May 20, 2016

Strength Complex and another Rough Rider for Friday!

FRIDAY Strength Snatch [Video] Overhead Squat [Video]

Every 90 seconds for 8 sets complete 1 Squat Snatch + 3 Overhead Squats. Use these percentages for each set: 65%, 75%, 80%, 80%, 85%, 90%, 90%, 90%

Conditioning For Time: 25 Power Snatch (#95/65) 25 Pull-ups 25 Overhead Squats (#95/65) 25 Pull-ups 25 Thrusters (#95/65) 25 Pull-ups

Overhead Squats