Monday, December 26, 2016

Monday we test Deadlifts and hit a nice AMRAP!

Holiday Schedule All class hours will run as usual, except for the following: - December 31: 8am Bootcamp, 9am CrossFit class only - January 1: No class

Amplify Post-Holiday Party Join us Saturday, January 14 for Amplify’s annual Post Holiday Party!

MONDAY Strength Deadlift [Video] Take 15 minutes to find a heavy 1rep Deadlift.

Conditioning AMRAP in 12 Minutes: • 3 Deadlifts (75% of 1rep) • 9 Hand Release Push-ups (Ring Push-ups for Rx+) • 15 Air Squats • 21 Double Unders

The Deadlift

Saturday, December 24, 2016

Christmas Eve: 8am Bootcamp and 9am CrossFit classes only!

SATURDAY “12 Days of Christmas” 1 Cluster (#95/65 Rx; #115/75 Rx+; #135/95 Rx++) 2 Barbell Burpees 3 Handstand Push-ups (Scaled: Push Press; Deficit HSPU for Rx+) 4 Toes to Bar 5 Front Squats 6 Hang Power Cleans 7 Wall Ball Shots (#20/14 Rx; #30/20 Rx+) 8 Kettlebell Swings (#55/35 Rx; #70/55 Rx+) 9 Airdyne Calories 10 KB Goblet Lunges 11 Turf Lengths, Running 12 Man Makers

Complete the WOD like the classic Xmas song— Finish 1 Cluster, then complete 2 Burpees and 1 Cluster. Move on to 3 HSPU, 2 Burpees, 1 Cluster. Proceed to 4 T2B, 3 HSPU, 2 Burpees, 1 Cluster… etc.  ENJOY, and Merry Christmas!

Holiday Schedule All class hours will run as usual, except for the following: - December 24: 8am Bootcamp, 9am CrossFit class only - December 25: No class - December 31: 8am Bootcamp, 9am CrossFit class only - January 1: No class

Amplify Post-Holiday Party Join us Saturday, January 14 for Amplify’s annual Post Holiday Party!

Friday, December 23, 2016

Front Squat Friday! 

Holiday Schedule All class hours will run as usual, except for the following: - December 24: 8am Bootcamp, 9am CrossFit class only - December 25: No class - December 31: 8am Bootcamp, 9am CrossFit class only - January 1: No class

Amplify Post-Holiday Party Join us Saturday, January 14 for Amplify’s annual Post Holiday Party!

FRIDAY Strength Front Squat [Video] Every 2 minutes for 5 Sets complete 3 Front Squats. If all goes well, add #5-10 from last week.

Conditioning AMRAP for 10 Minutes: • 10 Deadlifts (#185/125) • 15 Box Jumps (24"/20") • 10 Pull-ups (3 Bar Muscle-ups for Rx+)

Front Squat Technique

Thursday, December 22, 2016

Cleans and more for Thursday!

Holiday Schedule All class hours will run as usual, except for the following: - December 24: 8am Bootcamp, 9am CrossFit class only - December 25: No class - December 31: 8am Bootcamp, 9am CrossFit class only - January 1: No class

THURSDAY Strength Clean [Video] Every 2 minutes for 6 sets complete 3 Cleans. 3 Singles. Full squat. If all goes well, add #5-10 from last week.

Conditioning AMRAP in 15 Minutes: • 10 Hang Power Clean (#115/75 Rx; #135/95 Rx+) • 15 Airdyne Calories • 10 Bar Facing Burpees

The Clean

Wednesday, December 21, 2016

Midweek overhead work and more!

Holiday Schedule All class hours will run as usual, except for the following: - December 24: 8am Bootcamp, 9am CrossFit class only - December 25: No class - December 31: 8am Bootcamp, 9am CrossFit class only - January 1: No class

WEDNESDAY Strength Push Press [Video] Every 2 minutes for 5 sets complete 3 Push Press. Use the same weight across all sets. Add #5-10 from last week.

Conditioning 21-18-15-12-9 Reps Of: • Row for Calories • Kettlebell Swings (#55/35)

Perform 20 Sit-ups after each set of numbers.

Push Press

Tuesday, December 20, 2016

Snatch work and overhead conditioning for Tuesday!

TUESDAY Strength Snatch [Video] Every 2 minutes for 12 minutes complete 3 Snatches. 3 Singles. Full squat. Focus on technique. If all goes well, add #5-10 from last week.

Conditioning 4 Rounds For Time: • 50 Double Unders • 25ft Overhead Walking Lunges (#95/65) • 10 Power Snatch (#95/65) • 25ft Overhead Walking Lunges

The Snatch

Monday, December 19, 2016

Monday Deadlifts and more!

MONDAY Strength Deadlift [Video] Every 2 minutes for 10 minutes: Complete 5 Deadlifts at the same weight across all sets. Attempt to add #20 from last week.

Conditioning AMRAP in 11 Minutes: • 25 Wall Ball Shots (#20/14; 50 reps for Rx+) • 15 Toes to Bar (35 reps for Rx+) • 10 Buprees (20 reps for Rx+)

The Deadlift

Saturday, December 17, 2016

Saturday Partner WOD! 9am: Partner CrossFit WOD; 10am: Open Gym Hour

SATURDAY Conditioning AMRAP in 24 Minutes: • Row 500 meters • 24 Front Squat (#135/95 Rx; #155/105 Rx+) • Row 500 meters • 24 Pull-ups (C2B for Rx+) • Row 500 meters • 24 Clean to Thrusters (#135/95 Rx; #155/105 Rx+) • Row 500 meters • 24 Pull-ups (C2B for Rx+) • Row 500 meters • 24 Shoulder to Overhead (#135/95 Rx; #155/105 Rx+)