"Amplify Golf" continues!
Now until September 7
In-house competition. 18 holes (workouts), pars (scoring), and prizes!
See below for this week's Floater WODs.
Labor Day: WE ARE CLOSED
Enjoy the day off with family and friends.
2018 Amplify Open
Registration for our Oct 13 Comp/B4B event is open!
Wodleader.com/competition/amplifyopen
CrossFit
Strength
Split Jerk [Video]
Amplify Golf Hole #13
Take 15 minutes to work up to a heavy 1rep Split Jerk.
Scoring
Eagle (1): At or Over #265/#165
Birdie (2): #245-260/145-160
Par (3): #225-240/#125 - 140
Bogie (4): #205-220/#105- 120
Double Bogie (5): At or Under #200/#100
Conditioning
AMRAP in 12 Minutes:
• 8 Power Clean & Jerks (#165/115)
• Run 200 meters
• 8 Burpees to Target
* Increase C&J and Burpees by 2 reps each round.
Amp Golf Floater Workouts
Complete any time throughout the week, on your own.
Hole #12
40 Handstand Push-ups For Time
Eagle (1): At or Under 2:30
Birdie (2): 2:31-3:00
Par (3): 3:01-3:30
Bogie (4): 3:31-4:00
Double Bogie (5): Over 4:00
Hole #14
3 Minutes of Max Double Unders
Eagle: At or Over 250
Birdie: 249-225
Par: 224-200
Bogie: 199-150
Double Bogie: Under 150
Bootcamp
Stations:
:40/:20 stay at same station 2X then rotate
Ski Erg
GHD or weighted sit ups
DB Snatch
Box jump overs
Mt Climbers with plates
Ropes
Hatemakers
X2
*1 min rest between rounds
