Wednesday, December 30, 2015

Midweek Back Squats and a quick Thruster/Double Under WOD!

Holiday Schedule Thursday: 8am Bootcamp, 9am CrossFit classes only. Friday: Closed.

Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party!

WEDNESDAY Strength Back Squat [YouTube] Every 90 Seconds for 6 Sets complete 3 Back Squats at 75% of 1repmax.

Conditioning For Time: 30 Thrusters (#95/65) 90 Double Unders 20 Thrusters 60 Double Unders 10 Thrusters 30 Double Unders

Ankle Mobility for the Squat

Tuesday, December 29, 2015

Deadlifts a 5-Rounder for Tuesday!

Holiday Schedule Thursday: 8am Bootcamp, 9am CrossFit classes only. Friday: Closed.

Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party!

TUESDAY Strength Deadlift [YouTube] Every 90 Seconds for 6 Sets complete 5 Deadlifts (#245/155).

Conditioning 5 Rounds For Time: • 10 Push Jerks (#135/95 Rx; #155/105 Rx+) • 10 Toes to Bar • 10 Burpees

Deadlift Cues

Monday, December 28, 2015

Monday Cleans and a Big 3-Rounder!

Holiday Schedule Thursday: 8am Bootcamp, 9am CrossFit classes only. Friday: Closed.

Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party!

MONDAY Strength Clean [YouTube]

Every 90 Seconds for 6 Sets: 3-Position Clean

* 3-Position Clean = Hi Hang, Hang, and Floor. All through a full squat.

Conditioning 3 Rounds For Time: • 50 Double Unders (100 for Rx+) • 30 Walking Lunges • 15 Hang Power Cleans (#134/95 Rx; #155/105 Rx+)

Optional Additional Conditioning For Time: Row 1500 meters 30 Pistols 50 Pull-ups

Clean Positions For Monday, we’ll go in reverse order of this video.

Sunday, December 27, 2015

Sunday Funday!

SUNDAY Partner Workout AMRAP in 8 Minutes: • 4 Turf Length Sled Pushes • 20 Weight Plate Ground to Overhead • 20 Plyo Push-ups

Rest 2 Minutes

AMRAP in 8 Minutes: • 8 Turf Length Sandbag or SlamBall Carries • 20 Ball Slams • 20 Burpees

Optional Additional Work Turkish Get-ups, for fun and a heavy 1 rep.

Turkish Get-ups

Saturday, December 26, 2015

Happy Boxing Day! Saturday Partner WOD. Regular class hours.

Holiday Schedule New Year's Eve: 8am Bootcamp, 9am CrossFit classes only. New Year's Day: Closed.

Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party!

SATURDAY Partner Conditioning AMRAP in 20 Minutes: • 10 Thrusters (#95/65) • 20 Calorie Row • 50 Double Unders

* Complete a full round before switching partners.

Thursday, December 24, 2015

Merry Christmas! Join us for our fun "12 Days of Christmas" WOD!

Holiday Schedule Christmas Eve: 8am Bootcamp, 9am CrossFit classes only. Christmas: Closed. New Year's Eve: 8am Bootcamp, 9am CrossFit classes only. New Year's Day: Closed.

Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party!

THURSDAY “12 Days of Christmas” 1 Wall Climb 2 Clusters (#135/95) 3 Toes to Bar 4 Turf Lengths, Running 5 Chest to Bar Pull-ups 6 Burpees 7 Kettlebell Swings (#55/35) 8 Calories, Rowing or Airdyne 9 Box Jump Overs (24"/20") 10 Wall Ball Shots (#30/20) 11 V-ups 12 Man Makers (#50/35)

Complete the WOD like the classic Xmas song— Finish 1 Wall Climb, then complete 2 Clusters and 1 Wall Climb. Move on to 3 T2B, 2 Clusters, 1 Wall Climb. Proceed to 4 Turf Lengths of Running, 3 T2B, 2 Clusters, 1 Wall Climb… etc.  ENJOY, and Merry Christmas!

Wednesday, December 23, 2015

Snatch work and more for midweek!

Holiday Schedule Thursday: 8am Bootcamp, 9am CrossFit classes only. Friday: Closed.

Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party!

WEDNESDAY Strength Snatch [YouTube] Every 90 Seconds for 6 Sets: 3-Position Snatch

* 3-Position Snatch = Hi Hang, Hang, and Floor. All through a full squat.

Conditioning 4 Rounds For Time: • Overhead Walking Lunges, 1 Turf Length (#45/35) • 20 Burpees

Optional Additional Strength Super Set: • 4 x 8 Bench Press • 4 x 8 Bent Over Row

Snatch Positions For Wednesday, we'll go in reverse order of this video.

Tuesday, December 22, 2015

Deadlifts and an AMRAP for Tuesday!

Holiday Schedule Thursday: 8am Bootcamp, 9am CrossFit classes only. Friday: Closed.

Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party!

TUESDAY Strength Deadlift [YouTube] Every 90 Seconds for 6 Sets Complete 5 Deadlifts. Choose your weight. Go light or go heavy, depending on how you feel.

Conditioning AMRAP in 10 Minutes: • 15 Box Jumps (24"/20") • 15 Pull-ups

Optional Additional Conditioning EMOM For 12 Minutes: • Odd Minutes: 12-20 Calorie Row • Even Minutes: 3-5 Muscle-ups

The Deadlift

Monday, December 21, 2015

Monday Clean & Jerks, plus "Grace" meets "Karen!"

Holiday Schedule Thursday: 8am Bootcamp, 9am CrossFit classes only. Friday: Closed.

Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party!

MONDAY Strength Clean [YouTube] Jerk [YouTube]

Every 90 Seconds for 6 Sets: 3-Position Clean + 1 Jerk (Push or Split)

* 3-Position Clean = Hi Hang, Hang, and Floor. All through a full squat.

Conditioning 3 Rounds For Time: • 10 Power Clean & Jerks (#135/95) • 50 Wall Ball Shots (#20/14)

Optional Additional Conditioning EMOM For 12 Minutes: • Odd Minutes: 15-20 Airdyne Calories • Even Minutes: 8-12 Handstand Push-ups

Clean Positions For Monday, we’ll go in reverse order of this video.

Sunday, December 20, 2015

Sunday Funday!

Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party!

SUNDAY Partner Conditioning For Time: 40 Thrusters (#95/65 Rx; #115/75 Rx+) 30 Burpees 40 Box Jump Overs (24"/20" Rx; 30"/24" Rx+) 30 Burpees 40 Box Jump Overs 30 Burpees 40 Thrusters 30 Burpees

Optional Additional Work AMRAP in 6 Minutes: Turf Length Running (Alternate Down/Backs)