Friday, March 21, 2014

Open WOD 14.4! This Friday come to complete the Open WOD and help cheer on others! Progrenex is coming to pass some goodies out between 5-7pm.

REMINDERS Amplify Olympic Lifting Meet: THIS SATURDAY!  We will have a Team WOD at 9am.  Then, starting at 10:00am, we will host an Oly Meet open to Amp Members Only.  Athletes will perform Snatch and Clean & Jerk lifts for an Oly Lifting Total, similar to a USAW Meet.

Garage Games Amplify Open: Our second annual Garage Games competition is nearing! April 12-13.  If you aren't competing, we need your help that weekend! If you can volunteer to set up, tear down, judge, or assist in any other way we need you. Saturday is the individual competition, and Sunday has team and masters. See an Amplify coach if you can help.


FRIDAY Mobility & Warm-up Toes to Bar [wmv][mov] Wall Ball Shots [wmv][mov] Power Cleans [wmv][mov] Pull-ups/Muscle-ups [wmv][mov]

Conditioning CrossFit Open WOD 14.4 AMRAP in 14 Minutes: • 60 Calorie Row • 50 Toes to Bar • 40 Wall Ball Shots (#20/14) • 30 Cleans (#135/95) • 20 Muscle-ups

* Beginners sub pull-ups for muscle-ups.

Open WOD 14.4 Explanation

Amplify's CrossFit Open Leaderboard