Wednesday, April 5, 2017

Strength Work & Conditioning for Midweek!

Read "The Seven Year Itch" as a CrossFit Open reflection in our Blog.

WEDNESDAY Strength DB Bench Press [Video] Weighted Pull-ups [Video]

5 Supersets Of: • 8 Dumbbell Bench Press • 5 Weighted Pull-ups

Take 15-20 minutes to complete the 5 sets. Choose your own weight based on how you feel.

Conditioning AMRAP in 10 Minutes: • 30 Double Unders • 10 Push-ups • 10 Push Press (#95/65)

Weighted Pull-up Options

Monday, April 3, 2017

Back Squats and Conditioning for Monday!

Read "The Seven Year Itch" as a CrossFit Open reflection in our Blog.

MONDAY Strength Back Squat [Video] Complete 5 sets of 2 Back Squats. Build as you go.

Conditioning AMRAP in 4 Minutes: • 8 Hang Power Clean (#95/65) • 4 Lateral Barbell Burpees

Rest 4 Minutes

AMRAP in 4 Minutes: • 8 Hang Power Clean (#95/65) • 4 Lateral Barbell Burpees

Back Squats

Sunday, April 2, 2017

Sunday Funday!

Read "The Seven Year Itch" as a CrossFit Open reflection in our Blog.

SUNDAY Partner Workout 2 Rounds, AMRAP at each station. 3 minutes per station, 1 minute rest in between stations.

Station 1: • 1 Partner: Row 10 Calories • 10 Kettlebell Swings Each

Station 2: • 1 Partner: Airdyne 10 Calories • 5 Burpees Each

Station 3: • 1 Partner: 10 Ball Slams • 5 Toes to Bar Each

Station 4: • 1 Partner: 1 Rope Climb or 3 Rope Rows • 10 Air Squats Each

Saturday, April 1, 2017

Amplify heads into April, and our 7-year anniversary!

SATURDAY Conditioning Open WOD 17.5 10 Rounds Of: • 9 Thrusters (#95/65) • 35 Double Unders

Rest 1 Minute

Then Open WOD 16.5 21-18-15-12-9-6-3 Reps Of: • Thrusters (#95/65) • Barbell Burpees

Rest 1 Minute

Then Open WOD 15.5 27-21-15-9 Reps Of: • Row for Calories • Thrusters (#95/65)

 

Hahahahaha!  April Fools. Check out the real Saturday WOD here.

Friday, March 31, 2017

Front Squats & some awesome conditioning for Friday!

CrossFit Open Great work to everyone on another CrossFit Open! 17.5 PICTURES HERE. Leaderboards available for all Rx, Scaled, and Teen Divisions here.

FRIDAY Strength Front Squat [Video] Every 2 minutes for 5 sets complete 5 Front Squats at 65-70% of 1rep.

Conditioning For Time: 40 Wall Ball Shots (#20/14) Then 4 Rounds Of: • 7 Thrusters (#95/65) • 7 Power Cleans • 7 Power Snatch Then 40 Wall Ball Shots

Front Squats

Thursday, March 30, 2017

Strength Work & Conditioning for Thursday!

CrossFit Open Great work to everyone on another CrossFit Open! 17.5 PICTURES HERE. Leaderboards available for all Rx, Scaled, and Teen Divisions here.

THURSDAY Strength Bench Press [Video] Ring Rows [Video]

5 Supersets Of: • 8 Bench Press • 8 Ring Rows

Take 15-20 minutes to complete the 5 sets. Choose your own weight based on how you feel.

Conditioning Part 1 Row 2000 meters For Time

Part 2 AMRAP in 7 Minutes: • 10 Push-ups • 10 Box Jumps (24"/20")

Ring Rows

Wednesday, March 29, 2017

Deadlifts & Conditioning for Wednesday!

CrossFit Open Great work to everyone on another CrossFit Open! 17.5 PICTURES HERE. Leaderboards available for all Rx, Scaled, and Teen Divisions here.

WEDNESDAY Strength Deadlift [Video] Every 2 minutes for 5 sets complete 5 Deadlifts at 65-70% of 1rep.

Conditioning AMRAP in 12 Minutes: • 50ft Goblet Walking Lunges (#55/35) • 12 Kettlebell Swings • 24 AbMat Sit-ups

Goblet Walking Lunge

Tuesday, March 28, 2017

Shoulder Press & Conditioning for Tuesday! Keep in mind we have a new Bootcamp class time of 6:30am on Tues/Thurs!

CrossFit Open Great work to everyone on another CrossFit Open! 17.5 PICTURES HERE. Leaderboards available for all Rx, Scaled, and Teen Divisions here.

TUESDAY Strength Shoulder Press [Video] Every 2 minutes for 5 sets complete 5 Strict Press at 75-80% of 1rep.

Conditioning 7 Cycles Of: AMRAP in 2 Minutes: • 12 Renegade Rows • Double Unders with any time remaining

Rest 1 Minute in between Cycles.

Shoulder Press