Friday, February 24, 2017

Friday Open WOD 17.1!  Time to test your fitness.

CrossFit Open Starts now! It's not too late to register! 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 Mobility & Warm-up Dumbbell Snatch [Video] Burpees [Video] Box Jumps [Video]

Conditioning CrossFit Open WOD 17.1 Rx: For Time, with a Cap of 20 Minutes: 10 Dumbbell Snatch (#50/35) 15 Burpee Box Jump Overs (24"/20") 20 Dumbbell Snatch 15 Burpee Box Jump Overs 30 Dumbbell Snatch 15 Burpee Box Jump Overs 40 Dumbbell Snatch 15 Burpee Box Jump Overs 50 Dumbbell Snatch 15 Burpee Box Jump Overs

Scaled: For Time, with a Cap of 20 Minutes: 10 Dumbbell Snatch (#35/20) 15 Burpee Box Step Overs (20") 20 Dumbbell Snatch 15 Burpee Box Step Overs 30 Dumbbell Snatch 15 Burpee Box Step Overs 40 Dumbbell Snatch 15 Burpee Box Step Overs 50 Dumbbell Snatch 15 Burpee Box Step Overs

Thursday, February 23, 2017

The 2017 CrossFit Open is here! 17.1 workout announcement is at 7pm. Games.CrossFit.com STILL NOT TOO LATE TO SIGN UP!

CrossFit Open Starts today! 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 Conditioning AMRAP in 20 Minutes: • 20 Box Jumps (24"/20") • 15 Kettlebell Swings (#55/35) • Run 10 Turf Lengths

Skill Work Stick around and work on any weaknesses you want. Pick a gymnastic movement and go to work.

Open Announcement 17.1

Wednesday, February 22, 2017

Conditioning and some Power Cleans for Wednesday!

CrossFit Open Starts this week! 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 21-15-9 Reps For Time: • Calorie Row • Burpees • Wall Ball Shots (#20/14)

Strength Power Clean[Video] Complete 5 Sets of 5 Touch-and-Go Power Cleans. Find a weight that works based on how you feel for the day.

Power Cleans

Tuesday, February 21, 2017

Conditioning and some Press work for Tuesday!

CrossFit Open Starts this week! 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 6 Rounds For Time: • 5 C2B Pull-ups (3 Bar Muscle-ups for Rx+) • 7 Hang Power Cleans (#135/95 Rx; #155/105 Rx+) • 9 Deadlifts

Strength Dumbbell Push Press [Video] Complete 5 Sets of 5 DB Push Press (#50/35 Rx; #70/50 Rx+)

DB Push Press

Monday, February 20, 2017

Conditioning and Front Squats for President's Day!

CrossFit Open Starts this week! 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 4 Rounds For Time: • 15 Power Snatch (#95/65) • 50 Double Unders

(Rx+ = Round 1 @ #75, Round 2 @ #135, Round 3 @ #165, Round 4 @ #185)

Strength Front Squat [Video] Complete 5 Sets of 5 Front Squats. Find a weight that works based on how you feel for the day.

Front Squats

Sunday, February 19, 2017

Sunday Funday!

CrossFit Open Starts this week! 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 25 Minutes: • 20 Burpees • 40 Walking Lunges • 60 Double Unders • 80 Partner MedBall Sit-ups

* Every 3 minutes, partners run 200 meters with the MedBall.

Saturday, February 18, 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 AMRAP in 25 Minutes: • Run 400 meters together • 30 Pull-ups or 14 Muscle-ups • 50 Dumbbell Snatch (#50/35 Rx; #70/50 Rx+) • 30 Burpee Box Jumps • 50 Wall Ball Shots (#20/14 Rx; #30/20 Rx+)

Friday, February 17, 2017

Conditioning and Front Squats 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 For Time: 100 Double Unders 50 Calorie Row 40 Thrusters (#95/65) 30 Power Cleans (#185/125) 20 Ring Muscle-ups (Scaled: C2B Pull-ups)

Strength Front Squat [Video] Complete 5 Sets of 5 Front Squats. Find a weight that works based on how you feel for the day.

Front Squats

Thursday, February 16, 2017

Conditioning work 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 Conditioning AMRAP in 25 Minutes: • Run 10 Turf Lengths • 10 Wall Ball Shots (#30/20) • 10 Kettlebell Swings (#70/55) • 10 Airdyne Calories

Wall Ball Shots

Wednesday, February 15, 2017

Conditioning and Deadlift 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 7 Minutes: • 15 Dumbbell Hang Squat Cleans (#50/35) • 15 Chest to Bar Pull-ups

Then immediately...

AMRAP in 3 Minutes: Burpees to Target

Strength 5 Sets of 5 Deadlifts Find a weight that works based on how you feel for the day.

Dumbbell Hang Cleans