Sunday Funday!
SUNDAY Partner Workout For Time: 60 Box Jumps 60 Kettlebell Swings 60 Pistols (Scaled: Goblet Squats) 60 MedBall Sit-ups 60 Ground to Overhead
* MedBall Partner Run 200m between movements. Choose weight based on feel.
Saturday, July 15, 2017
Saturday Team Workout!
8am Bootcamp, 9am CrossFit, 10am Open Gym
SATURDAY Teams of 3 For Time: Sled Push Ohio Street (2/1 weight plates) 15 Rope Climbs (Scaled: 30 Strict Pull-ups) Sled Backwards Drag Ohio Street 15 Tire Flips
Tire Flips
Friday, July 14, 2017
Snatches and a fun MetCon for Friday!
Plus, we have our Fan Fundraiser at night! See below.
Fan Fundraiser
July 14. Help raise money for our cooling system, and socialize with your AmpFam!
Event page here.
Amp White Sox Outing
July 30. Last chance to get signed up! Details here.
FRIDAY Strength Snatch [Video] Take 15 minutes to find a heavy 1rep Snatch. Full squat. Technique first, then add weight.
Conditioning For Total Time: 2 Rounds Of: • 15 Dumbbell Thrusters (#35/35) • 15 Pull-ups 2 Rounds Of: • 15 Wall Ball Shots (#30/20) • 10 Toes to Bar 2 Rounds Of: • 15 Squat Cleans (#135/95) • 15 Bar Facing Burpees
The Snatch
Thursday, July 13, 2017
Conditioning work for Thursday!
Fan Fundraiser
July 14. Help raise money for our cooling system, and socialize with your AmpFam!
Event page here.
Amp White Sox Outing
July 30. Get signed up! Details here.
THURSDAY Conditioning Part 1 For Time: Row 1000 meters 50 Double KB Front Rack Stationary Lunges 100 Push-ups
Part 2 For Time: 75 Airdyne Calories 50 Kettlebell Step-ups (20" Box)
Kettlebell Lunges
Wednesday, July 12, 2017
Back Squats and more for midweek!
Fan Fundraiser
July 14. Help raise money for our cooling system, and socialize with your AmpFam!
Event page here.
Amp White Sox Outing
July 30. Get signed up! Details here.
WEDNESDAY Strength Back Squat [Video] Complete 3 Sets of 10 Back Squats. Choose weight based on how you feel today.
Conditioning For Time: 30 Double Unders 15 Squat Snatch (#95/65) 60 Double Unders 12 Squat Snatch (#115/75) 90 Double Unders 9 Squat Snatch (#135/85) 120 Double Unders
Back Squat
Tuesday, July 11, 2017
Tuesday brings Deadlifts and some great Conditioning!
Fan Fundraiser
July 14. Help raise money for our cooling system, and socialize with your AmpFam!
Event page here.
Amp White Sox Outing
July 30. Get signed up! Details here.
TUESDAY Conditioning Reverse Tabata for Airdyne Calories (10sec on, 20sec off) Rest 2 Minutes Tabata Row for Calories (20sec on, 10sec off) Rest 2 Minutes Run 200m Repeats for 8 Minutes
Strength Deadlift [Video] Complete 10-8-6-4-2 Deadlifts. Choose a starting weight, increase as reps decrease.
Deadlifts
Monday, July 10, 2017
Clean Complex and more for Monday!
Fan Fundraiser
July 14. Help raise money for our cooling system, and socialize with your AmpFam!
Event page here.
Amp White Sox Outing
July 30. Get signed up! Details here.
MONDAY Conditioning 4 Rounds; Rest 1 minute between rounds: AMRAP in 3 Minutes: • 12 Alternating Reverse Stationary Lunges • 10 Russian Kettlebell Swings (#55/35) • 8 Dumbbell Push Press (#35/25)
Strength Power Clean [Video] Clean [Video] Hang Clean [Video]
Take 10 minutes and work on this Clean Complex: 1 Power Clean + 1 Squat Clean + 1 Hang Squat Clean
Choose weight according to feel. Drop the bar between reps as needed.
Hang Cleans
Sunday, July 9, 2017
Sunday Funday as we honor a Hero WOD!
Fan Fundraiser
July 14. Help raise money for our cooling system, and socialize with your AmpFam!
Event page here.
Amp White Sox Outing
July 30. Get signed up! Details here.
SUNDAY Partner Workout "Dallas 5" AMRAP in 5 Minutes: Burpees
Rest 1 Minute
AMRAP in 5 Minutes: • 7 Deadlifts (#155/105) • 7 Box Jumps (24"/20)
Rest 1 Minute
AMRAP in 5 Minutes: Turkish Get-ups (#40/20 DB)
Rest 1 Minute
AMRAP in 5 Minutes: • 7 Power Snatch (#75/55) • 7 Push-ups
Rest 1 Minute
AMRAP in 5 Minutes: Row for Calories
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.
Dallas Police Officer Patrick Zamarripa, 33, Police Senior Corporal Lorne Ahrens, 48, Police Officer Michael Krol, 40, Police Sergeant Michael Smith, 55, and Area Rapid Transit Officer Brent Thompson, 43.
Saturday, July 8, 2017
Saturday Team Workout!
8am Bootcamp, 9am CrossFit, 10am Open Gym
Fan Fundraiser
July 14. Help raise money for our cooling system, and socialize with your AmpFam!
Event page here.
Amp White Sox Outing
July 30. Get signed up! Details here.
SATURDAY Teams of 3 For Time: 400 Double Unders 200 Dips (Ring, Stationary, or Box) 100 Squat Cleans (#165/115) 50 Rope Climbs
Rope Climbs
Friday, July 7, 2017
Back Squats and more for Friday!
Fan Fundraiser
July 14. Help raise money for our cooling system, and socialize with your AmpFam!
Event page here.
Amp White Sox Outing
July 30. Get signed up! Details here.
FRIDAY Strength Back Squat [Video] Complete 5 Sets of 2 Back Squats.
Conditioning 5 Rounds For Time: • 20 Wall Ball Shots (#20/14) • 15 Pull-ups • 10 Handstand Push-ups (Scaled: Push Press #95/65)
HSPU