Friday, August 17, 2018

8/17/18

"Amplify Golf" is underway!
Now until September 7
In-house competition. 18 holes (workouts), pars (scoring), and prizes!
See below for Floater WODs.

CrossFit

Conditioning
"Fight Gone Bad"
3 Rounds Of:
• Wall Ball Shots (#20/14)
• Sumo Dead High Pulls (#75/55)
• Box Jumps (24"/20")
• Push Press (#75/55)
• Row for Calories

* 1 minute rotations for max reps at each station. 1 minute rest between rounds.

Scoring:
Eagle (1): M Over 340 / F Over 310
Birdie (2): M 300- 339 / F 290-309
Par (3): M 280-299 / F 270-289
Bogie (4): M 260-289 / F 250-269
Double Bogie (5): M Under 259 / F Under 250

Amp Golf Floater Workouts
Complete any time throughout the week, on your own.

Hole #2: Row 1000m For Time
Eagle (1): Under 3:39 / Under 3:49
Birdie (2): 3:40-3:49 / 3:50-3:59
Par (3): 3:50-4:00 / 4:00-4:15
Bogie (4): 4:01-4:15 / 4:16-4:30
Double Bogie (5): Over 4:15 / Over 4:30

Hole #4: 50 Burpees For Time
Eagle (1): Under 2:30
Birdie (2): 2:31-2:45
Par (3): 2:46-3:00
Bogie (4): 3:01-3:30
Double Bogie (5): Over 3:30