Friday, September 21, 2018

Ladies Night
This Sunday, 9/23
10am WOD; 6pm “Wine & Sign”

2018 Amplify Open
Registration for our Oct 13 Comp/B4B event is open!
Competition: Amplify Open Registration
Fundraiser: Barbells For Boobs

Strength
Power Clean [Video]
Front Squat [Video]
Push Jerk [Video]

Take 15 minutes to build into a heavy complex:
1 Power Clean + 2 Front Squats + 2 Push Jerks

Conditioning
AMRAP in 18 Minutes:
• 18/15 Calorie Row 
• 15 Wall Ball Shots (#20/14)
• 12 Alternating Dumbbell Snatch (#50/35)
• 9 Toes to Bar

Thursday, September 20, 2018

Ladies Night
This Sunday, 9/23
10am WOD; 6pm “Wine & Sign”
Register here!

2018 Amplify Open
Registration for our Oct 13 Comp/B4B event is open!
Competition: Amplify Open Registration
Fundraiser: Barbells For Boobs

Strength
Barbell Reverse Lunge [Video]
Take 15 minutes to complete 5 Sets of 6 Front Rack Reverse Lunges.
Start around 30% of your 1rep Front Squat. Build as you go.

Conditioning
For Time:
100 Double Unders
Farmer’s Carry 4 Turf Lengths (#70/50)
50 Calorie Airdyne
Farmers Carry 4 Turf Lengths
100 Double Unders

Wednesday, September 19, 2018

Ladies Night
This Sunday, 9/23
10am WOD; 6pm “Wine & Sign”
Register here!

2018 Amplify Open
Registration for our Oct 13 Comp/B4B event is open!
Competition: Amplify Open Registration
Fundraiser: Barbells For Boobs

Strength
Snatch [Video]
Take 15 minutes to work into a heavy complex:
1 Snatch Pull + 1 Power Snatch + 1 Hang Squat Snatch (Mid Thigh)

Conditioning
2 Rounds For Time: 
• 25 Deadlifts (#185/135 Rx; #225/155 Rx+)
• 25 Dumbbell Push Press (#50/35 Rx; HSPU for Rx+)
• Run 400 meters

Tuesday, September 18, 2018

2018 Amplify Open
Registration for our Oct 13 Comp/B4B event is open!
Competition: Amplify Open Registration
Fundraiser: Barbells For Boobs

Strength
Front Squat [Video]

Take 15 minutes to complete 5 Sets of 3 Paused Front Squats.
3 second pause at the bottom.
Use the same weight across all sets.
Range from 70-80% of your 1rep Front Squat. 

Conditioning
5 Rounds for Reps:
• 1 Minute Row 
• 1 Minute Burpee 
• 1 Minute Double Unders 
• 1 Minute Rest

Monday, September 17, 2018

2018 Amplify Open
Registration for our Oct 13 Comp/B4B event is open!
Competition: Amplify Open Registration
Fundraiser: Barbells For Boobs

Conditioning
"Nora" Fundraiser WOD
Fundraiser for FSGS. NephCure info and donation page HERE.
5 Rounds For Time:
• 400m Run 
• 11 Thrusters (#95/65)
• 17 Pull-ups

* Nora is 5 years old and was diagnosed on 4/11/17.

Optional Strength
Clean [Video]
5 sets of the following complex:
1 Clean Pull + 1 Power Clean + 1 Hang Power Clean (Mid Thigh) 
Build as you go.

Friday, September 14, 2018

2018 Amplify Open
Registration for our Oct 13 Comp/B4B event is open!
Competition: Amplify Open Registration
Fundraiser: Barbells For Boobs

Strength
Snatch [Video]
Take 15 minutes to work into a heavy complex:
1 Hang Snatch (Below Knee) + 1 Snatch (Floor) + 1 Hang Snatch (Below Knee)

Conditioning
For Time:
Run 1 Mile
50 Wall Ball Shots (#20/14)
30 Burpee Box Jump Overs (24”/20”)
10 Power Snatch (#135/95 Rx; #165/110 Rx+)

Thursday, September 13, 2018

2018 Amplify Open
Registration for our Oct 13 Comp/B4B event is open!
Competition: Amplify Open Registration
Fundraiser: Barbells For Boobs

Strength
Barbell Reverse Lunge [Video]
Take 15 minutes to complete 5 Sets of 6 Back Rack Reverse Lunges.
Start around 50-60% of your 1rep Back Squat. Build as you go.

Conditioning
For Time:
50 Double Unders
21 Hang Power Cleans (#95/65)
21 Front Squats
50 Double Unders
15 Hang Power Cleans
15 Front Squats
50 Double Unders
9 Hang Power Cleans
9 Front Squats
50 Double Unders