Thursday, January 5, 2017

More Gymnastics skill work for Thursday!

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

THURSDAY Gymnastics Skill Work Handstand Push-ups [Video] Double Unders [Video] Take 10 minutes to practice your Handstand Push-ups. Take 5 minutes to practice your Double Unders.

Conditioning 10 Rounds Of: • 15 Seconds of Max Airdyne Calories • 45 Seconds of Rest

Rest 3 Minutes

5 Rounds Of: • 30 Seconds of Max Burpees to Target • 45 Seconds of Rest

Double Unders

 

Wednesday, January 4, 2017

Front Squats and some speed work for Wednesday!

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

WEDNESDAY Strength Front Squat [Video] Complete 6 Sets of 3 Front Squats. 2 Sets @75% of 1rep, 2 Sets @80%, 2 Sets @85%.

Conditioning AMRAP in 3 Minutes: 3 Thrusters (#95/65) 3 Toes to Bar 6 Thrusters 6 Toes to Bar 9 Thrusters 9 Toes to Bar

* Continue to increase by 3 reps each round.

Rest 2 Minutes

Repeat the 3 Minute AMRAP

Front Rack Mobility

Tuesday, January 3, 2017

Tuesday Gymnastics skill work and more!

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

TUESDAY Gymnastics Skill Work Pull-ups [Video] Muscle-ups [Video] Rx: Take 15 minutes to work on your Kip and Pull-ups. Rx+: Take 15 minutes to practice your Muscle-ups (Rings or Bar).

Conditioning With a 15 Minute Time Cap: 70 Calorie Row 50 Burpees 30 Deadlifts (#205/125 Rx; #225/155 Rx+)

Lifestyle vs. Resolution: The Yearly Challenge Read "2017: A New Year" in Words of the Week, by Scott.

http://crossfitamplify.com/2016/12/30/2017-a-new-year/

Monday, January 2, 2017

Back to our regular class schedule!

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

MONDAY Strength Clean & Jerk [Video] Take 15 minutes to find a heavy Squat Clean & Jerk.

Conditioning 4 Rounds: Within 3 minutes complete the following reps: • 50 Double Unders • 15 Pull-ups (C2B for Rx+) • 12 Clean & Jerks (#115/75 Rx; #135/95 Rx+)

Lifestyle vs. Resolution: The Yearly Challenge Read "2017: A New Year" in Words of the Week, by Scott.

http://crossfitamplify.com/2016/12/30/2017-a-new-year/

Saturday, December 31, 2016

Happy New Year! Join us for an 8am Bootcamp or 9am CrossFit class.

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

NEW YEAR'S EVE Partner Conditioning Row 2016 meters

A = AbMat Sit-ups x 100 M = Man Makers x 30 P = Push Press (#95/65) x 60 F = Front Squats (#95/65) x 60 A = AbMat Sit-ups x 100 M = Man Makers x 30

Row 2017 meters

Lifestyle vs. Resolution: The Yearly Challenge Read "2017: A New Year" in Words of the Week, by Scott.

http://crossfitamplify.com/2016/12/30/2017-a-new-year/

Friday, December 30, 2016

Friday we test our Squats and hit another nasty 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!

FRIDAY Strength Front Squat [Video] Back Squat [Video] Take 20 minutes to find a heavy 1rep Front Squat OR Back Squat.

Conditioning AMRAP in 18 Minutes: • 25ft Front Rack Walking Lunges (#95/65 Rx; #115/80 Rx+) • 6 Pull-ups (C2B for Rx+) • 25ft Front Rack Walking Lunges • 12 Burpees (No Push-up)

* Pull-ups increase by 3 reps each round.

Front Squat Technique

Thursday, December 29, 2016

Cleans and more for Thursday!

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!

THURSDAY Strength Clean [Video] Every 2 minutes for 6 sets complete 3 Cleans. 3 Singles. Full squat. Start light and build throughout.

Conditioning AMRAP in 12 Minutes: • 25 Russian Kettlebell Swings (#55/35 Rx; #70/55 Rx+) • 20 Box Jumps • 15 Airdyne Calories

The Clean

Wednesday, December 28, 2016

Midweek overhead work and more!

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!

WEDNESDAY Strength Push Press [Video] Take 15 minutes to find a heavy 1rep Push Press.

Conditioning AMRAP in 15 Minutes: • 21 Calorie Row • 15 Shoulder to Overhead (#75/55 Rx; #95/65 Rx+) • 9 Toes to Bar

Push Press

Tuesday, December 27, 2016

Snatch work and 3 AMRAPs for Tuesday!

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!

TUESDAY Strength Snatch [Video] Every 2 minutes for 12 minutes complete 3 Snatches. 3 Singles. Full squat. Start light and build over the 6 sets.

Conditioning AMRAP in 3 Minutes: • 15 Power Cleans (#95/65) • 15 Bar Facing Burpees

Rest 3 Minutes

AMRAP in 3 Minutes: • 10 Power Cleans (#135/95) • 10 Bar Facing Burpees

Rest 3 Minutes

AMRAP in 3 Minutes: • 5 Power Cleans (#185/125) • 5 Bar Facing Burpees

The Snatch