Tuesday, February 9, 2016

Tuesday Double Under work and a nasty MetCon!Need work on jumping rope? SIGN UP FOR THE CLINIC ON 2/20!

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

TUESDAY Conditioning EMOM for 10 Minutes: • Minute 1: Max Double Unders • Minute 2: Rest

More Conditioning 21-18-15-12-9 Reps Of: • Row for Calories • Thrusters (#95/65)

Thrusters

Monday, February 8, 2016

Monday means lots more CrossFit Open preparation!

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

MONDAY Strength Clean [Video] Take 15 minutes to find a heavy 1rep Squat Clean.

Conditioning AMRAP in 4 Minutes: Burpee Box Jump Overs (24"/20")

Rest 4 Minutes

AMRAP in 3 Minutes: Power Cleans (#155/105)

Rest 3 Minutes

AMRAP in 2 Minutes Wall Ball Shots (#20/14)

Rest 2 Minutes

1 Minute to Complete: 1 Set of Max Unbroken Chest to Bar Pull-ups

Optional Conditioning EMOM for 8 Minutes: • Minute 1: 10 Chest to Bar Pull-ups • Minute 2: 50 Double Unders

The CrossFit Open

Sunday, February 7, 2016

Sunday Funday!

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

SUNDAY Partner Workout AMRAP in 7 Minutes: • 7 Shoulder to Overhead (#115/75 Rx; #135/95 Rx+) • 15 Double Unders

* Switch partners every round.

Rest 2 Minutes

AMRAP in 7 Minutes: • 7 Hang Power Cleans (#135/95 Rx; #155/105 Rx+) • 12 Push-ups

* Switch partners every round.

Rest 2 Minutes

AMRAP in 7 Minutes: • 7 Back Squats (#155/105 Rx; #185/125 Rx+) • 10 V-ups

* Switch partners every round.

Saturday, February 6, 2016

Saturday Partner WOD!

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

SATURDAY Partner Conditioning 10-9-8-7-6-5-4-3-2-1 Reps Of: • Hang Squat Clean to Thruster (#135/95) • 6 Turf Length Runs

* Partner 1 completes 10 reps then both partners run together. Partner 2 then completes 10 reps and both partners run together. Continue in that format til 1 rep.

Friday, February 5, 2016

Friday Front Squats and a nice AMRAP!

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

FRIDAY Strength Front Squat [Video] Complete 5 sets of 5 Front Squat @75-80% of 1repmax.

Conditioning AMRAP in 18 Minutes: • 5 Clean & Jerks (#165/115) • 10 Box Jumps (24"/20") • 15 Wall Ball Shots (#20/14)

Front Squats

Thursday, February 4, 2016

Choice Day and a Partner WOD!

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

THURSDAY Skill Work Take 15 minutes to work on any barbell movement for technique and efficiency.

Partner Conditioning AMRAP in 22 Minutes: • 60 Calorie Row • 12 Turf Length Runs • 60 Burpees

Rowing

Wednesday, February 3, 2016

Barbells & Gymnastics for Wednesday!

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

WEDNESDAY Barbell Conditioning AMRAP in 3 Minutes 9 Power Snatch (#135/95) 15 Power Cleans 21 Push Jerks

With any time remaining, AMRAP Overhead Squats.

Gymnastics Conditioning Rx: 30 Handstand Push-ups For Time Scaled: 30 Push Press For Time (#95/65)

Rest 3 Minutes

Rx: 20 Handstand Push-ups For Time Scaled: 20 Push Press For Time (#95/65)

Rest 3 Minutes

Rx: 10 Handstand Push-ups For Time Scaled: 10 Push Press For Time (#95/65)

Kipping on HSPU

Tuesday, February 2, 2016

Tuesday Conditioning and Gymnastics!

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

TUESDAY Conditioning 3 Rounds For Time: • 20 Burpees • 20 Front Squats (#135/95) • 20 Box Jumps (24"/20")

Gymnastics Conditioning 5-5-5 Unbroken Muscle-ups or 10-10-10 Unbroken C2B Pull-ups

Rest 3 Minutes

4-4-4 Unbroken Muscle-ups or 7-7-7 Unbroken C2B Pull-ups

Rest 3 Minutes

3-3-3 Unbroken Muscle-ups or 5-5-5 Unbroken C2B Pull-ups

Pull-ups

Monday, February 1, 2016

February hits with a Monday take on "Diane!"

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

MONDAY Conditioning "Diane" 21-15-9 Reps Of: • Deadlifts (#225/155) • Handstand Push-ups (Scaled: Push Press @#95/65)

* 10 Minute Time Cap. Allowed 1 AbMat for assistance with HSPU.

More Conditioning EMOM For 12 Minutes: • Minute 1: 45 Seconds of Max Double Unders • Minute 2: 45 Seconds of Max Calorie Row • Minute 3: 10 Toes to Bar

"Diane" WOD Demo What do they do well? What do they struggle with?

Sunday, January 31, 2016

Sunday Funday!

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun!

SUNDAY In Teams of Three: AMRAP in 20 Minutes: • Station 1: - 1 Turf Width, Double KB Walking Lunges (#55/35 Rx; #70/55 Rx+) - 4 Down & Back Turf Width Runs - 1 Turf Width, Double KB Walking Lunges • Station 2: 12 Shoulder to Overhead (#135/95) • Station 3: Row for Calories

* Rotate stations when lunges are complete. Team score is total calories rowed.