Monday, December 15, 2014

Monday Skill work and a quick chipper WOD!

Reminder: Free trial classes continue this week! Spread the word. Bootcamp ClassMon & Wed, December 15th, 17th at 6:30pm. CrossFit Teens Class: Tues & Thurs, December 16th, 18th at 6:30pm. Olympic Lifting: Tues & Thurs, December 16th, 18th at 6:30pm.

Strong Santa

Amplify’s “12 Days of Fitness” Each day leading up to Christmas we will post a 1 minute exercise challenge on our Facebook Page, to be completed for fun either at the gym or at home. Post scores to comments on the daily Facebook post. Each challenge will be max reps in 1 minute. Great for a “cash out” post-wod, or else at the house or on your own time throughout the day. Also: mark your calendars for Amplify's 5th annual Post Holiday Party!

MONDAY Warm-up Tabata: Sit-ups 8 Rounds of max reps, 20 seconds "on," 10 seconds "off."

Skill & Strength EMOM for 8 Minutes: • Minute 1: 6-8 Strict Chest to Bar Pull-ups • Minute 2: 40 Second Handstand Hold

Conditioning For Time: 60 Ball Slams 50 Russian KBS (#70/55) 40 Box Jump Overs (24"/20") 30 V-ups 20 Burpees Row 500 meters

Getting into a Handstand Hold