Saturday Partner WOD
8am Bootcamp, 9am CrossFit, 10am Open Gym
Amp Gear Orders are open until Monday, May 8! Newest batch of Crossfit Amplify gear includes t-shirts, tanks, and hoodies!
SATURDAY Partner Workout For Time: 300 Double Unders 200 Push-ups 100 Deadlifts (#155/105) Sled Push around Ohio Street (2 plates/1 plate)
* Go in order, but split reps any way you choose.
Clean/Snatch work and "Karen" for Friday!
FRIDAY Strength Pick One: Clean or Snatch Every 90 Seconds for 6 Sets: 1 Clean/Snatch Pull + 2 Cleans/Snatches at 65% of 1rep. Go light and work on technique.
Conditioning "Karen" For Time: 150 Wall Ball Shots (#20/14)
Clean Pulls
Press, Pull-ups, & more for Thursday!
Amp Gear Orders are open until Monday, May 8! Newest batch of Crossfit Amplify gear includes t-shirts, tanks, and hoodies!
THURSDAY Strength Shoulder Press [Video] Complete 5 Sets of 5 Strict Shoulder Press at 65% of 1rep.
Strict Pull-ups [Video] Complete 5 Sets of 5 Strict Pull-ups. (Go weighted PUs if 5 reps is easy.)
Conditioning For Time: Row 400 meters 20 Kipping Pull-ups 20 Kettlebell Swings (#55/35) Row 400 meters 15 Kipping Pull-ups 15 Kettlebell Swings Row 400 meters 10 Kipping Pull-ups 10 Kettlebell Swings
Strict Pull-ups
Front Squats and more for Wednesday!
Amp Gear Orders are open until Monday, May 8! Newest batch of Crossfit Amplify gear includes t-shirts, tanks, and hoodies!
WEDNESDAY Strength Front Squat [Video] Complete 5 Sets of 3 Pause Front Squats with a 3-Second Pause. 65% of 1rep, no more. Hold this % to strengthen bottom position.
Conditioning 4 Rounds For Time: • 20 Dumbbell Step-ups (#35/25; 20" Box) • 15 Calorie Row • 10 Dumbbell Man Makers (#35/25)
Pause Front Squats
Bench Work & Conditioning for Tuesday!
Amp Gear Orders are open until Monday, May 8! Newest batch of Crossfit Amplify gear includes t-shirts, tanks, and hoodies!
TUESDAY Strength Bench Press [Video] Take 15-20 minutes to find a heavy 1rep.
Conditioning 5 Rounds, with a 12 Minute Time Cap: • 30 Double Unders • 10 Deadlifts (#135/95 Rx; #155/105 Rx+) • 10 Hang Power Cleans
Bench Press
Heading into May with some OHS and more!
Amp Gear Orders are open until Monday, May 8! Newest batch of Crossfit Amplify gear includes t-shirts, tanks, and hoodies!
MONDAY Strength Overhead Squat [Video] Take 15-20 minutes to find a heavy 1rep.
Conditioning With a 12 Minute Time Cap: 35 Thrusters (#105/75) 45 Bar Facing Burpees 55 Pull-ups
Overhead Squats
Sunday Funday!
Amp Gear Orders are open until Monday, May 8! Newest batch of Crossfit Amplify gear includes t-shirts, tanks, and hoodies!
SUNDAY Team Workout in Groups of 2-3 AMRAP in 15 Minutes: • Sled Push, Turf Width Down & Back • Shuttle Run 3 Turf Widths • 5 Handstand Push-ups or 2 Wall Climbs • Shuttle Run 3 Turf Widths • Sled Push, Turf Width Down & Back • 5 Burpees
* Alternate every round.
Rest 3 Minutes
AMRAP in 7 Minutes: Airdyne Calories
* Alternate every 10 calories.
Saturday Partner WOD!
Amp Gear Orders are open until Monday, May 8! Newest batch of Crossfit Amplify gear includes t-shirts, tanks, and hoodies!
SATURDAY Partner Workout For Time: Run 400 meters together 60 Kettlebell Swings (#55/35) Run 400 meters together 60 Power Snatch (#75/55) Run 400 meters together 60 Burpees Run 400 meters together 60 Strict Pull-ups
Clean/Snatch Complex and more for Friday!
FRIDAY Strength Pick One: Squat Clean or Squat Snatch Complete 5 Sets of 3-Position Clean or Snatch @65-75% of max (1 Set = Floor + Below Knee Hang + Above Knee Hang)
Conditioning 15-12-9 Reps For Time: • Wall Ball Shots (#30/20) • Toes to Bar • Thrusters (#115/80)
Snatch Positions
Front Squats and Conditioning for Thursday!
THURSDAY Strength Front Squat [Video] Complete 5 Sets of 3 Front Squats at 65% of 1rep.
Conditioning AMRAP in 12 Minutes: • 6 Sled Pushes, 6 Turf Widths (3 Down/Back) • 12 Kettlebell Swings (#70/55) • 12 Airdyne Calories • 6 Hang Power Cleans (#155/105) • 50 Double Unders
Front Squats
