Sunday Funday!
CrossFit Open
Registration is open! Join the 5 weeks of online competition. Register here.
Rx, Scaled, and Teen Divisions of the Open workouts are available.
Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!
SUNDAY Partner Conditioning 2 Rounds Of: 3 Minutes at a Station. 30 Seconds On, 30 Seconds Off. Switch as Partners. • Wall Ball Shots • Airdyne Calories • V-ups • Dumbbell Snatch • Turf Length Running (Switch every Down/Back)
Saturday Partner WOD!
Then remember to join us 7:30pm at Mullen's for our Post-Holiday Party!
SATURDAY Partner Conditioning AMRAP in 10 Minutes: Rowing
Rest 1 Minute
AMRAP in 8 Minutes: Bar Facing Burpees
Rest 1 Minute
AMRAP in 6 Minutes: Clusters (#135/95 Rx; #165/115 Rx+)
Snatch work for Friday!
Reminder: 6:30pm class is cancelled for a coaches' meeting. Thanks for understanding!
Amplify Post-Holiday Party
Join us this Saturday, January 14 for Amplify’s annual Post Holiday Party!
FRIDAY Strength Snatch [Video] EMOM for 8 minutes complete 2 Snatches. Percentages: 55% of 1rep, 60%, 65%, 70%, 75%, 75%, 75%, 80%.
Conditioning AMRAP in 7 Minutes: • 10 Power Snatch (#75/55) • 10 Pull-ups (C2B for Rx+)
The Snatch
More Gymnastics skill work for Thursday!
Amplify Post-Holiday Party
Join us this Saturday, January 14 for Amplify’s annual Post Holiday Party!
THURSDAY Gymnastics Skill Work Handstand Push-ups [Video] Toes to Bar [Video] Take 10 minutes to practice your Handstand Push-ups and Toes to Bar.
Conditioning 3 Rounds For Time: • 20 Power Cleans (#95/65) • 20 Calorie Airdyne • 20 Toes to Bar
Handstand Push-ups
Front Squats and more 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. Percentages: 75% of 1rep, 75%, 80%, 80%, 85%, 85%.
Conditioning AMRAP in 20 Minutes: • 15 Russian Kettlebell Swings (#55/35 Rx; #70/55 Rx+) • 50 Double Unders • 15 Calorie Row
Front Squats
Tuesday Gymnastics skill work and more!
Amplify Post-Holiday Party
Join us this Saturday, January 14 for Amplify’s annual Post Holiday Party!
TUESDAY Gymnastics Skill Work Pull-ups [Video] Muscle-ups [Video] Rx: Take 10 minutes to work on your Kip and Pull-ups. Rx+: Take 10 minutes to practice your C2B Pull-ups and Muscle-ups (Rings or Bar).
Conditioning AMRAP in 20 Minutes: • 5 Pull-ups (C2B Pull-ups for Rx+) • 10 Push-ups (HSPU for Rx+) • 15 Air Squats
* Perform 10 Burpees after every 4 Rounds.
Pull-up Tips
Monday Clean & Jerk work!
Amplify Post-Holiday Party
Join us this Saturday, January 14 for Amplify’s annual Post Holiday Party!
MONDAY Strength Clean & Jerk [Video] EMOM for 8 Minutes: 2 Squat Cleans + 1 Jerk @75% of your 1rep C&J.
Conditioning AMRAP in 10 Minutes: 2 Rounds Of: • 12 Deadlifts (#115/75 Rx; #135/95 Rx+) • 9 Hang Power Cleans • 6 Push Jerks Row 20 Calories
Clean Warm-ups
Sunday Funday with a take on Hero WOD "Loredo."
Partner Hero WOD "Loredo" 6 Rounds For Time: • 24 Air Squats • 24 Push-ups • 24 Kettlebell Swings • 4 Turf Length Sled Pushes • 4 Optional Rope Climbs
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
Saturday Partner WOD!
Amplify Post-Holiday Party
Join us Saturday, January 14 for Amplify’s annual Post Holiday Party!
SATURDAY Partner Conditioning For Time: Row 600 meters 50 Burpee Box Jump Overs Row 600 meters 50 Shoulder to Overhead (#115/75) Row 600 meters 50 Squat Cleans Row 600 meters 50 Shoulder to Overhead
Snatch work for Friday!
Amplify Post-Holiday Party
Join us Saturday, January 14 for Amplify’s annual Post Holiday Party!
FRIDAY Strength Snatch [Video] Take 20 minutes to find a heavy 1rep Snatch.
Conditioning For Time: 30 Box Jumps (24"/20") 18 Power Snatches (55% of today's max) 30 Box Jumps 15 Power Snatches (65% of max) 30 Box Jumps 12 Power Snatches (75% of max)
The Snatch
