Push Press and a Running WOD for Tuesday!
Barbells For Boobs
Saturday, October 8: CrossFit Amplify will be hosting our Barbells For Boobs fundraiser event once again this year.
INFO HERE.
TUESDAY Strength Push Press [Video]
EMOM for 8 Minutes of 3 Push Press. Increase percentages as you go.
Conditioning For Time: 50 Sit-ups Run 400 meters 50 Russian Kettlebell Swings (#70/55) Run 400 meters 50 Russian Kettlebell Swings Run 400 meters 50 Sit-ups
Push Press
Cleans and more for Monday!
Barbells For Boobs
Saturday, October 8: CrossFit Amplify will be hosting our Barbells For Boobs fundraiser event once again this year.
INFO HERE.
MONDAY Strength Power Clean [Video] EMOM for 8 Minutes: 3 Touch & Go Power Cleans. Use percentages based off of your heaviest 3rep Touch & Go Clean: 75%, 75%, 80%, 85%, 90%, 95%, 95%, 97%
Conditioning For Time: 40 Front Rack Walking Lunges (#95/65 Rx; #115/80 Rx+) 50 Lateral Barbell Burpees 60 Pull-ups (C2B for Rx+)
Power Clean
Sunday Funday as we honor "Zeus" with a Hero WOD.
Barbells For Boobs
Saturday, October 8: CrossFit Amplify will be hosting our Barbells For Boobs fundraiser event once again this year.
INFO HERE.
SUNDAY
Partner Conditioning
Modified "Zeus"
3 Rounds For Time:
• 30 Wall Ball Shots (#20/14)
• 30 Sumo Deadlift High Pulls (#75/55)
• 30 Box Jumps (24"/20")
• 30 Push Press (#75/55)
• Row 30 Calories
• 30 Push-ups
• 10 Back Squats (Go Heavy)
U.S. Army Spc. David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on Nov. 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.
He is survived by his wife, Calli; parents, David and Veronica; and brother, Devon.
Saturday Partner WOD!
September Saturdays During the month of September, we will try out a new Saturday schedule: 8am: Bootcamp AND Lifting Hour (Come in to work on any lifts) 9am: Partner CrossFit WOD 10am: Open Gym Hour
Barbells For Boobs
Saturday, October 8: CrossFit Amplify will be hosting our Barbells For Boobs fundraiser event once again this year.
INFO HERE.
SATURDAY Partner Conditioning AMRAP in 3 Minutes: Power Clean & Jerks (#155/105)
Rest 1 Minute
AMRAP in 8 Minutes: Wall Ball Shots (#30/20)
Rest 1 Minute
AMRAP in 3 Minutes: Power Clean & Jerks
Rest 1 Minute
AMRAP in 8 Minutes: 50 Double Unders + 50 Sit-ups
Snatch work and more for Friday!
Barbells For Boobs
Saturday, October 8: CrossFit Amplify will be hosting our Barbells For Boobs fundraiser event once again this year.
INFO HERE.
FRIDAY Strength Hang Snatch [Video] Snatch Balance [Video]
EMOM For 10 Minutes: 1 Hang Squat Snatch + 1 Snatch Balance. Increase weight throughout.
Conditioning 3 Rounds For Time: • Run 400 meters • 15 Power Snatches (#115/80 Rx; #135/95 Rx+)
Hang Snatch Technique
Conditioning work for Thursday!
Barbells For Boobs
Saturday, October 8: CrossFit Amplify will be hosting our Barbells For Boobs fundraiser event once again this year.
INFO HERE.
THURSDAY Conditioning 3 Rounds For Time: • Run 200 meters • 50 Double Unders • Run 200 meters • 15 Airdyne Calories • 50 Double Unders • 15 Pull-ups • Row 500 meters
Double Unders
Front Squats and more for Midweek!
Barbells For Boobs
Saturday, October 8: CrossFit Amplify will be hosting our Barbells For Boobs fundraiser event once again this year.
INFO HERE.
WEDNESDAY Strength Front Squat [Video]
EMOM for 8 Minutes: One 5-second Pause Front Squat. Increase weight each set; work to a heavy 1rep.
Conditioning For Total Time: 3 Rounds Of: • 10 Dumbbell Hang Squat Cleans (#50/25) • Run 200 meters
Then 15 Man Makers (#50/25)
Pause Front Squats
Push Press and a 3-Rounder for Tuesday!
TUESDAY Strength Push Press [Video]
EMOM for 6 Minutes of 3 Push Press. Percentages per minute: 70%, 75%, 80%, 80%, 85%, 85%. Base your percentages of your max Push Press + Push Jerk complex.
Conditioning 3 Rounds For Total Time: • Row 300 meters • 15 Deadlifts (#225/155) • 10 Lateral Barbell Burpees • Rest 2 Minutes
Push Press
Cleans and a quick AMRAP for Monday!
MONDAY Strength Power Clean [Video] EMOM for 10 Minutes: 3 Touch & Go Power Cleans. Percentages per minute: 75%, 85%, 90%, 90%, 95%, 95%, 90%, 90%, 85%, 75%.
Conditioning AMRAP in 10 Minutes: • 10 MedBall Clean to Wall Ball Shots (#20/14 Rx; #30/20 Rx+) • 10 Pull-ups (C2B for Rx+) • 30 Double Unders
Power Clean
Sunday Funday as we honor "Jennifer" with a Hero WOD.
SUNDAY Partner Conditioning Modified "Jennifer" AMRAP in 26 Minutes: • 10 Pull-ups • 15 Kettlebell Swings (#55/35) • 20 Box Jumps (24"/20") • 200m Partner MedBall Run
* Partners can split reps any way they choose.
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death.
Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.
