Happy Valentine's Day!
Now get to the gym for a partner workout, you lovers.
Valentine's Day Challenge: Take a photo with your workout buddy and share it on social media with the hashtag #Swolemates.
TUESDAY Partner Conditioning #Swolemates AMRAP in 20:17 Minutes: • 14 Calorie Row • 14 Hang Power Snatch (#95/65) • 14 Jump Squats • 14 Kettlebell Swings (#55/35) • 14 V-ups • 14 Hand Release Push-ups • 14 Airdyne Calories
* Partners alternate movements.
Back at it Monday with more CrossFit Open prep!
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 Conditioning AMRAP in 15 Minutes: • 15 Box Jumps (24"/20") • 12 Dumbbell Push Press (#50/35) • 9 Toes to Bar
Strength Clean & Jerk [Video] Take 15 minutes to find a heavy Squat Clean.
Cleans
Sunday Funday!
SUNDAY Partner Workout AMRAP in 7 Minutes: • 7 Hang Power Cleans (#95/65 Rx; #115/75 Rx+) • 7 Burpees • Run 3 Turf Width Down/Backs
* Partners alternate rounds.
Rest 2 Minutes
AMRAP in 7 Minutes: • 7 Front Squats (#95/65 Rx; #115/75 Rx+) • 7 Hand Release Push-ups • Run 3 Turf Width Down/Backs
* Partners alternate rounds.
Rest 2 Minutes
AMRAP in 7 Minutes: • 7 Push Jerks (#95/65 Rx; #115/75 Rx+) • 7 V-ups • Run 3 Turf Width Down/Backs
* 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 20 Minutes: • 40 Handstand Push-ups • 40 C2B Pull-ups or 20 Muscle-ups • 40 Dumbbell Thrusters (#50/35) • 40 Airdyne Calories
Conditioning 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 Conditioning 3 Rounds For Time: • 25 Deadlifts (#225/155) • 50 Wall Ball Shots (#20/14) • 75 Double Unders
* Goal is 100% effort in this. No other work to be done for Friday.
Deadlifts
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 EMOM for 12 Minutes: • Minute 1: 12 Handstand Push-ups • Minute 2: 12 V-ups
Conditioning 21-15-9 Reps For Time: • Calorie Row • Shoulder to Overhead (#115/75) • Burpees
Handstand Push-ups
Conditioning and Snatch work 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 Conditioning AMRAP in 12 Minutes: • 25ft DB Single Arm OH Walking Lunges (#50/35) • 12 Box Jumps (24"/20") • 25ft DB Single Arm OH Walking Lunges • 12 Chest to Bar Pull-ups
Strength Snatch [Video] Take 15 minutes to find a heavy Snatch. Squat or Power catch allowed.
Dumbbell OH Walking Lunges
Tuesday Conditioning!
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 Conditioning Part 1 For Time: 40 Calorie Row 15 Power Cleans (#135/95) 30 Calorie Row 15 Power Cleans 20 Calorie Row 15 Power Cleans
Part 2 EMOM for 12 Minutes: • Minute 1: 10 Handstand Push-ups • Minute 2: 5 Front Squats
* Squats must be taken from the floor. Build weight as you go.
Front Squats
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 Conditioning AMRAP in 10 Minutes: • 50 Double Unders • 15 Toes to Bar • 10 Alternating Dumbbell Snatch (#50/35)
Strength Clean & Jerk [Video] Take 15 minutes to find a heavy Clean & Jerk Squat Clean or Power Clean; Push Jerk or Split Jerk.
Jerk Technique
Sunday Funday!
SUNDAY Partner Workout AMRAP in 25 Minutes: • 10 Wall Climbs • 1 Partner completes Sled Pushes (2 Down/Back Turf Widths), 1 Partner completes 10 Russian KB Swings • 30 Box Jump Overs • 1 Partner completes Sled Pushes (2 Down/Back Turf Widths), 1 Partner completes 10 Russian KB Swings • 50 Push-ups • 1 Partner completes Sled Pushes (2 Down/Back Turf Widths), 1 Partner completes 10 Russian KB Swings
