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 Time: 90 Calorie Row 90 Burpees 90 Thrusters (#95/65) 90 Pull-ups (C2B for Rx+)
Snatch work and more 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 Power Snatch [Video] Every 3 minutes for 9 minutes complete 15 Snatches: 0:00-3:00: 15 Snatches (#75/55) 3:00-6:00: 15 Snatches (#135/85) 6:00-9:00: 15 Snatches (#165/105)
Conditioning 4 Rounds For Time: • 10 Deadlifts (#185/125 Rx; #225/155 Rx+) • Run 10 Turf Lengths
The Power Snatch
Gymnastics and more 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 8 Minutes: • Minute 1: 8/6 Kipping Handstand Push-ups (12/10 for Rx+) • Minute 2: 8/6 Toes to Bar (12/10 for Rx+) (Scaled: 6-8 Seated BB Shoulder Press for HSPU)
Conditioning For Time: 40 Calorie Row 25 Lateral Burpee Box Jumps 30 Calorie Row 25 Lateral Burpee Box Jumps 20 Calorie Row 25 Lateral Burpee Box Jumps
Handstand Push-ups
Front Squats and more 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 For Time: 100 Wall Ball Shots (#20/14) 30 Power Cleans (#135/95 Rx; #155/105 Rx+)
Pause Front Squats
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: 10 Pull-ups (C2B or 5 Ring Muscle-ups for Rx+) • Minute 2: 30 Double Unders (50 Double Unders for Rx+)
Conditioning For Time: 40 Calorie Row 25 Kettlebell Swings (#55/35) 30 Calorie Row 25 Kettlebell Swings 20 Calorie Row 25 Kettlebell Swings
Double Unders
Back at it Monday with Cleans 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 [Video] Every 3 minutes for 9 minutes: 0:00-3:00: 15 Squat Cleans (#135/95) 3:00-6:00: 12 Squat Cleans (#185/115) 6:00-9:00: 10 Squat Cleans (#225/135)
Conditioning AMRAP in 7 Minutes: • 20 Box Jumps (24"/20") • 10 Push Jerks (#115/75)
Rest 2 Minutes
AMRAP in 3 Minutes: Bar Facing Burpees
Clean Technique
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 Workout AMRAP in 7 Minutes: • 10 Wall Ball Shots (#20/14) • 10 Push-ups • Sprint 4 Turf Widths
* Partners alternate rounds.
Rest 2 Minutes
AMRAP in 7 Minutes: • 8 Airdyne Calories • 8 Box Jumps (24"/20") • Sprint 4 Turf Widths
* Partners alternate rounds.
Rest 2 Minutes
AMRAP in 7 Minutes: • 6 Dumbbell Snatch (#50/30) • 6 Barbell Burpees • Sprint 4 Turf Widths
* Partners alternate rounds.
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 AMRAP in 15 Minutes: • 8 Pull-ups (4 Muscle-ups for Rx+) • 8 Burpees to Target • 16 Calorie Row
* Partners alternate rounds.
Rest 3 Minutes
AMRAP in 6 Minutes: Clean & Jerks (#135/95)
Snatch work and more 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 Power Snatch [Video] Every 3 minutes for 9 minutes complete 15 Snatches. Weight: #75/55; #135/85; #165/105
Conditioning AMRAP in 15 Minutes: • 50 Double Unders • 25ft Overhead Walking Lunges (#95/65) • 50 Wall Ball Shots (#20/14) • 25ft Overhead Walking Lunges
The Power Snatch
Gymnastics and more 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 8 Minutes: • Minute 1: 8/6 Toes to Bar • Minute 2: 6/4 Kipping Handstand Push-ups (Scaled: 6-8 Seated BB Shoulder Press)
Conditioning For Time: Row 1000 meters 30 Hang Power Cleans (#115/75 Rx; #135/95 Rx+) 30 Deadlifts (#185/135)
Handstand Push-ups
