Friday, October 7, 2016

We finish Retest Week with Snatch and more for Friday! Reminder: Saturday is Barbells For Boobs! No regular class hours.

Barbells For Boobs This Saturday, October 8: We are hosting our Barbells For Boobs fundraiser event once again this year! INFO HERE.

FRIDAY Strength Hang Snatch [YouTube] Take 15 minutes to find a heavy 1rep Hang Squat Snatch (above the knee).

Conditioning AMRAP 10 Minutes: • 3 Thrusters • 3 Toes to Bar • 20 Double Unders

* Thrusters and T2B reps increase by 3 and DU increase by 10 every round.

Hang Snatch Technique

Thursday, October 6, 2016

Conditioning work for Thursday!

Barbells For Boobs This Saturday, October 8: CrossFit Amplify will be hosting our Barbells For Boobs fundraiser event once again this year. INFO HERE.

THURSDAY Conditioning For Total Time: 3 Rounds Of: • Run 400 meters • Row 500 meters • 20 Airdyne Calories • 20 Kettlebell Swings (#55/35)

Then 2 Rounds Of: • Run 200 meters • Row 250 meters • 10 Airdyne Calories • 10 Kettlebell Swings (#55/35)

Kettlebell Swings

Wednesday, October 5, 2016

Retest Week continues! Squats and some hard work for Wednesday.

Barbells For Boobs This Saturday, October 8: CrossFit Amplify will be hosting our Barbells For Boobs fundraiser event once again this year. No regular class hours. INFO HERE.

WEDNESDAY Strength Front Squat [Video] Take 15 minutes to find a heavy 1rep Front Squat.

Conditioning EMOM For 21 Minutes: • Minute 1: 15 Wall Ball Shots (#20/14) • Minute 2: 8 Burpee Box Jump Overs (24"/20") • Minute 3: 8 Toes to Bar + 20 Double Unders

* To be scored by total reps accumulated.

Front Squat Mobility

Tuesday, October 4, 2016

Retest Week continues! Jerks and a 5 Rounder for Tuesday!

Barbells For Boobs This Saturday, October 8: CrossFit Amplify will be hosting our Barbells For Boobs fundraiser event once again this year. No regular class hours. INFO HERE.

TUESDAY Strength Push Press [Video] Push Jerk [Video]

Take 15 minutes to find a heavy Push Press + Push Jerk complex.

Conditioning 5 Rounds For Time: • Run 200 meters • 10 Push Press (#95/65 Rx; #115/80 Rx+) • 10 Hang Power Cleans

Push Jerk

Monday, October 3, 2016

Retest Week! Cleans and more for Monday.

Barbells For Boobs This 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] Take 15 minutes to find a heavy 3rep Touch & Go Power Clean.

Conditioning For Total Time: 5 Rounds Of: • 3 Deadlifts (#225/155 Rx; #275/175 Rx+) • 5 Pull-ups (C2B for Rx+) • 10 Push-ups • 15 Air Squats

Then Run 600 meters

Then 5 More Rounds Of: • 3 Deadlifts • 5 Pull-ups • 10 Push-ups • 15 Air Squats

Power Clean

Sunday, October 2, 2016

Sunday Funday as we honor "Jack" with a Hero WOD.

Barbells For Boobs Next Saturday, October 8: CrossFit Amplify will be hosting our Barbells For Boobs fundraiser event once again this year. INFO HERE.

SUNDAY Partner Conditioning Modified "Jack" AMRAP in 30 Minutes: 2 Rounds Of: • 10 Push Press (#115/75) • 10 Kettlebell Swings (#55/35) • 10 Box Jumps (24"/20") Partner Sled Push, 4 Turf Width Down/Backs

* Each partner performs a round of Jack, then both share the Sled Pushes before returning to the barbell.

U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife, Ashley; his parents, Jack and Cheryl; and siblings Abe, Mandi, Amber and Abi.

More info here.

Saturday, October 1, 2016

Saturday Partner WOD!

Barbells For Boobs - Next Saturday! Next Saturday, October 8: CrossFit Amplify will be hosting our Barbells For Boobs fundraiser event once again this year. Order your shirt yet? INFO HERE.

SATURDAY Partner Conditioning For Time: 80 Thrusters (#95/65 Rx; #115/80) 80 Pull-ups (C2B for Rx+) 80 Squat Cleans 80 Burpee Box Jumps (24"/20") 80 Airdyne Calories

Friday, September 30, 2016

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 8 Minutes: 2 Hang Squat Snatch + 1 Snatch Balance. Increase weight throughout.

Conditioning AMRAP in 10 Minutes: 4-6-8-10-12 Reps (Keep increasing by 2’s): • Dumbbell Snatch (#50/30 Rx; #70/50 Rx+) • Toes to Bar 50 Double Unders

Hang Snatch Technique

Thursday, September 29, 2016

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 10 Rounds For Time: • Row 250 meters • 10 Burpees • 15 Airdyne Calories • 10 Kettlebell Swings (#55/35)

Kettlebell Swings

Wednesday, September 28, 2016

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 Front Squat + One 3-second Pause Front Squat Increase weight each set; work to a heavy complex.

Conditioning AMRAP in 12 Minutes: • 15 Power Clean & Jerks (#135/95) • 50-30-10 Reps of Double Unders & Sit-ups • 75 Wall Ball Shots (#20/14)

Pause Front Squats