Wednesday, January 25, 2017

Front Squats and a 5-Rounder for Wednesday!

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!

WEDNESDAY Strength Front Squat [Video] Every 2 minutes for 5 sets: Complete 1 Pause Front Squat + 2 Front Squats. 3-Second Pause. Start at 65% of 1rep and build as you go.

Conditioning 5 Rounds For Time: • 15 Burpees • 30 Double Unders

Pause Front Squats

 

Tuesday, January 24, 2017

Tuesday EMOMs!

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!

TUESDAY Gymnastics Skill Work Pull-ups [Video] Overhead Squat [Video] EMOM for 8 Minutes: • Minute 1: 10 Pull-ups (C2B for Rx+) • Minute 2: 10 Overhead Squats (#95/65)

Conditioning EMOM for 8 Minutes: • Minute 1: 15/12 Calorie Row (18/14 Cals for Rx+) • Minute 2: 10 Power Snatch (#75/55)

Overhead Squats

Monday, January 23, 2017

Back at it Monday with Clean & Jerks and more!

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!

MONDAY Strength Clean & Jerk [Video] Every 2 minutes for 5 sets complete 3 Squat Cleans + 1 Jerk. Build weight as you go.

Conditioning AMRAP in 9 Minutes: • 15 Box Jumps (24"/20") • 12 Deadlifts (#115/80) • 9 Shoulder to Overhead (#115/80)

Clean Technique

Sunday, January 22, 2017

Sunday Funday!

SUNDAY Partner Conditioning AMRAP in 25 Minutes: • 30 Box Jumps (24"/20") • Run 2 Down & Back Turf Lengths • 30 Kettlebell Swings (#55/35) • Run 2 Down & Back Turf Lengths • 30 Air Squats • Run 2 Down & Back Turf Lengths • 30 Handstand Push-ups • Run 2 Down & Back Turf Lengths • 30 V-ups • Run 2 Down & Back Turf Lengths • 30 Burpees • Run 2 Down & Back Turf Lengths

Saturday, January 21, 2017

Saturday Partner WOD!

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!

SATURDAY Partner Conditioning For Total Time: 10 Rounds Of: • 8 Pull-ups (C2B for Rx+) • 8 Thrusters (#95/65) • 30 Double Unders

* Partners alternate rounds.

Rest 5 Minutes

Row 150 Calories

Friday, January 20, 2017

Snatch work for Friday!

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!

FRIDAY Strength Snatch [Video] EMOM for 8 minutes complete 2 Snatches. Choose the weight based on how you feel.

Conditioning For Time: 1-2-3-4-5-6-7-8-9-10 Reps Of: • Overhead Squat (#95/65) • Bar Facing Burpees

Row 12/8 Calories after the sets of 2’s, 4’s, 6’s, & 8’s.

The Snatch

Thursday, January 19, 2017

Gymnastics and a 4-Rounder for Thursday!

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!

THURSDAY Gymnastics Skill Work Handstand Push-ups [Video] Toes to Bar [Video] EMOM for 12 Minutes: • Minute 1: 6/4 Kipping Handstand Push-ups (Scaled: 6-8 Seated BB Shoulder Press) • Minute 2:8/6 Toes to Bar

Conditioning 4 Rounds For Time: • 10 Power Cleans • 10 Kettlebell Swings • 10 Ring Rows • Rest 1 Minute

Handstand Push-ups

Wednesday, January 18, 2017

Front Squats and a sweet AMRAP for Wednesday!

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!

WEDNESDAY Strength Front Squat [Video] Every 2 minutes for 6 sets complete 4 Front Squats @75% of 1repmax.

Conditioning AMRAP in 15 Minutes: • 10 Thrusters (#95/65) • 18/14 Calorie Row • 10 Calorie Airdyne • Rest 2 Minutes

Front Squats

Tuesday, January 17, 2017

Tuesday Gymnastics skill work and more!

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!

TUESDAY Gymnastics Skill Work Pull-ups [Video] Double Unders [Video] EMOM for 8 Minutes: • Minute 1: 30 Seconds of Strict Pull-ups, 30 Seconds of Rest • Minute 2: 30 Seconds of Double Unders, 30 Seconds of Rest

Conditioning EMOM for 15 Minutes: • Minute 1: 5 Deadlifts + 5 Bar Facing Burpees • Minute 2: 3 Deadlifts + 10 Box Jumps • Minute 3: 12/8 Hand Release Push-ups

Strict Pull-ups

Monday, January 16, 2017

Monday Clean & Jerk work!

Thanks to all who came out to the Amplify Post-Holiday Party! Pictures can be found here, thanks to Ashley Summers Photography.

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!

MONDAY Strength Clean & Jerk [Video] EMOM for 8 Minutes: 2 Squat Cleans + 1 Jerk @75% of your 1rep C&J.

Conditioning AMRAP in 12 Minutes: • 9 Power Cleans (#135/95) • 15 Wall Ball Shots (#20/14) • 21 Calorie Row

Clean Warm-ups