Sunday, January 10, 2016

Sunday Funday!

AMPed UP Resolution Challenge Join the Lurong Living plan to get your nutrition on track for 2016! Info here.

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

Jumprope - The Rx Method Saturday, February 20. Learn to efficiently master double unders and other jumprope basics. Info and registration link.

SUNDAY Gymnastics Work Take 15 minutes to work on Handstand Push-ups or Muscle-ups.

Conditioning Individual Workout: AMRAP in 10 Minutes: • Overhead Walking Lunges, 1 Turf Length (#45/25) • 30 V-ups

Then

Partner Workout AMRAP in 10 Minutes: • Seated Sled Pulls, Turf Down/Back • 60 Push-ups

Saturday, January 9, 2016

Two Options for Saturday!

AMPed UP Resolution Challenge Join the Lurong Living plan to get your nutrition on track for 2016! Info here.

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

Jumprope - The Rx Method Saturday, February 20. Learn to efficiently master double unders and other jumprope basics. Info and registration link.

SATURDAY Conditioning Partner Workout For Time: 150 Calorie Row 50 Toes to Bar 100 Wall Ball Shots (#20/14) 50 Power Cleans (#135/95)

or

CrossFit Open Preparation For Time: 60 Calorie Row 50 Toes to Bar 40 Wall Ball Shots (#20/14) 30 Power Cleans (#135/95) 20 Muscle-ups

Friday, January 8, 2016

Two-part Conditioning for Friday!

AMPed UP Resolution Challenge Join the Lurong Living plan to get your nutrition on track for 2016! Info here.

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

Jumprope - The Rx Method Saturday, February 20. Learn to efficiently master double unders and other jumprope basics. Info and registration link.

FRIDAY Conditioning EMOM For 12 Minutes: • Odd: 14-18 Calorie Row • Even: 8 Jerks (#135/95)

More Conditioning EMOM For 12 Minutes: • First Minute: 50 Double Unders • Second Minute: 10 Thrusters (#95/65) • Third Minute: 10 Burpees

The Push Jerk

Thursday, January 7, 2016

Thursday Choice Day and a Partner WOD!

AMPed UP Resolution Challenge Join the Lurong Living plan to get your nutrition on track for 2016! Info here.

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

THURSDAY Strength/Skill Work Take 15 minutes to work on a weakness of your choice.

Conditioning AMRAP in 18 Minutes: • 28 Box Jumps (24"/20") • 18 Deadlifts (#185/135) • Run 10 Lengths of Turf

Optional CrossFit Open Prep Work on another weakness, barbell or gymnastics skill.

The Deadlift

Wednesday, January 6, 2016

For Wednesday we hit some Front Squats and a fun MetCon!

AMPed UP Resolution Challenge Join the Lurong Living plan to get your nutrition on track for 2016! Info here.

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

Amplify & Anarchy: What's with the logo? Read "2016: A New Year" in Words of the Week, by Scott.

WEDNESDAY Strength Front Squat [Video] Every 90 seconds for 5 sets complete 5 Front Squats @60-70% of 1repmax.

Conditioning With a running clock... Part A. At 0:00: 2 Rounds Of: • 30 Wall Ball Shots (#20/14) • 15 Chest to Bar Pull-ups

Part B. At 5:00: 2 Rounds Of: • 24 Wall Ball Shots (#20/14) • 12 Chest to Bar Pull-ups

Part C. At 10:00: 2 Rounds Of: • 18 Wall Ball Shots (#20/14) • 9 Chest to Bar Pull-ups

* Rest will be any time remaining after all reps have been completed and before the new 5 minute section begins.

Optional CrossFit Open Prep (Only if you feel good. Otherwise, rest up!) EMOM For 12 Minutes: • Odd Minutes: 6-8 Kipping Handstand Push-ups • Even Minutes: 12-15 Airdyne Calories

Front Squat Reminders

Tuesday, January 5, 2016

Tuesday Conditioning and Deadlifts!

AMPed UP Resolution Challenge Join the Lurong Living plan to get your nutrition on track for 2016! Info here.

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

Amplify & Anarchy: What's with the logo? Read "2016: A New Year" in Words of the Week, by Scott.

TUESDAY Conditioning AMRAP in 12 Minutes: • 10 Burpees • 25 Double Unders

Strength Deadlift [Video] Every 60 seconds for 4 sets complete 10 Deadlifts at 65% of your 5 rep max.

Optional CrossFit Open Prep EMOM For 10 Minutes: • Odd Minutes: 5 Muscle-ups • Even Minutes: 5 Power Cleans (#185/125)

Deadlift Reminders

Monday, January 4, 2016

Back to consistent work to kickstart 2016!

AMPed UP Resolution Challenge Join the Lurong Living plan to get your nutrition on track for 2016! Info here.

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

Amplify & Anarchy: What's with the logo? Read "2016: A New Year" in Words of the Week, by Scott.

MONDAY Barbell Conditioning "Isabel" 30 Snatches For Time (#135/95)

Conditioning 6 Rounds For Total Time: • 12 Overhead Squats (#95/65) • 12 Toes to Bar • Rest 2 Minutes

Optional CrossFit Open Prep For Time: 15 Thrusters (#95/65) 15 Calorie Row 12 Thrusters 12 Calorie Row 9 Thrusters 9 Calorie Row

OHS/Snatch Mobility Warm-up

Sunday, January 3, 2016

Sunday Funday!

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

SUNDAY Partner Conditioning AMRAP in 25 Minutes: • 100 Double Unders • 40 Walking Lunges • 30 Push-ups • 20 Dumbbell Snatch • 10 Deadlifts (Go heavy)

* Partners can split reps however they choose.

Amplify & Anarchy: What's with the logo? Read "2016: A New Year" in Words of the Week, by Scott.

http://crossfitamplify.com/2015/12/31/2016-a-new-year/

Saturday, January 2, 2016

Back to our regular class schedule!

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

SATURDAY Partner Conditioning For Time: 30 Clean & Jerks (#135/95) 50 Toes to Bar 80 Box Jumps (24"/20") 50 Burpees 30 Clean & Jerks

Amplify & Anarchy: What's with the logo? Read "2016: A New Year" in Words of the Week, by Scott.

http://crossfitamplify.com/2015/12/31/2016-a-new-year/

Thursday, December 31, 2015

Happy New Year! Join us for an 8am Bootcamp or 9am CrossFit class.

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!

NEW YEAR'S EVE Partner Conditioning For Time: Row 2015 meters

AMRAP in 12 Minutes: • 31 Wall Ball Shots (#20/14) • 15 Pull-ups

Row 2016 meters

Amplify & Anarchy: What's with the logo? Read "2016: A New Year" in Words of the Week, by Scott.

http://crossfitamplify.com/2015/12/31/2016-a-new-year/