Monday, February 29, 2016

Leap Day Madness!

REMINDERS The CrossFit Open has started!  It's still not too late to register! We will complete the weekly workout each Friday as a gym WOD during regular class hours, whether you are competing in the Open or not.  Let the fun begin!

MONDAY Conditioning Part 1 AMRAP in 9 Minutes: • 15 Box Jumps (24"/20") • 12 Push Jerks (#115/75) • 9 Toes to Bar

Part 2 For Time: Row 60 Calories Rest 4 Minutes Row 40 Calories

Gymnastics Work Handstand Push-ups [Video] Muscle-ups [Video]

Rx Work on stringing together 8-12 HSPU or 3-6 Muscle-ups.

Scaled HSPU options: one AbMat HSPU efficiency. Hollow vertical position work. Eccentric movement. Muscle-up options: swing and transition work

HSPU Progression

Amplify's CrossFit Open Leaderboard

Sunday, February 28, 2016

Sunday Funday!

REMINDERS The CrossFit Open has started!  It's still not too late to register! We will complete the weekly workout each Friday as a gym WOD during regular class hours, whether you are competing in the Open or not.  Let the fun begin!

SUNDAY Partner Conditioning AMRAP in 6 Minutes: • 10 Deadlifts (#135/95) • 10 Push-ups • Run 100 meters

* Partners alternate rounds.

Rest 2 Minutes

AMRAP in 6 Minutes: • 8 Power Cleans (#135/95) • 8 V-ups • Run 100 meters

* Partners alternate rounds.

Rest 2 Minutes

AMRAP in 6 Minutes: • 6 Push Jerks (#135/95) • 6 Box Jump Overs (24"/20") • Run 100 meters

* Partners alternate rounds.

Amplify's CrossFit Open Leaderboard

Saturday, February 27, 2016

Saturday Partner WOD!

REMINDERS The CrossFit Open has started!  It's still not too late to register! We will complete the weekly workout each Friday as a gym WOD during regular class hours, whether you are competing in the Open or not.  Let the fun begin!

SATURDAY Partner Conditioning For Time: Row 2000 meters 40 Power Cleans (#165/115) 300 Double Unders 8 Turf Length Sled Pushes

Amplify's CrossFit Open Leaderboard

Friday, February 26, 2016

Friday Open WOD 16.1!  Time to test your fitness.

REMINDERS CrossFit Open: Starts NOW!  It's not too late to register! We will complete the weekly workout each Friday as a gym WOD during regular class hours, whether you are competing in the Open or not.  Let the fun begin!

FRIDAY Mobility & Warm-up Overhead Walking Lunges [YouTube] Bar Facing Burpees [YouTube] Pull-ups [YouTube]

Conditioning CrossFit Open WOD 16.1 Rx: AMRAP in 20 Minutes: • 25ft. Overhead Walking Lunge (#95/65) • 8 Bar Facing Burpees • 25ft. Overhead Walking Lunge • 8 Chest to Bar Pull-ups

Scaled: AMRAP in 20 Minutes: • 25ft. Front Rack Walking Lunge (#45/35) • 8 Bar Facing Burpees • 25ft. Front RackWalking Lunge • 8 Jumping Pull-ups

Open WOD 16.1 Explanation

Amplify's CrossFit Open Leaderboard

Thursday, February 25, 2016

The 2016 CrossFit Open is here! 16.1 Workout announcement is at 7pm. Games.CrossFit.com STILL NOT TOO LATE TO SIGN UP!

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 Strength Take 15 minutes to work on any barbell or gymnastics movement for technique and efficiency.

Partner Conditioning AMRAP in 18 Minutes: • Run 12 Turf Lengths Together • 30 Kettlebell Swings (#55/35) • 30 Sit-ups

Open Announcement 16.1

Wednesday, February 24, 2016

Prep Week of the 2016 CrossFit Open!Not too late to register-- get in on the fun.

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 Gymnastics Handstands and Handstand Push-ups [Video] Take 10 minutes of gymnastic practice to work positioning and efficiency.

Conditioning AMRAP in 18 Minutes: • Run 12 Turf Lengths • 10 Toes to Bar • 10 Airdyne Calories • 10 Ball Slams

The Open Brings Out the Best

Tuesday, February 23, 2016

Prep Week of the 2016 CrossFit Open! Not too late to register-- get in on the fun.

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 Strength Clean & Jerk [Video] Take 10 minutes to find a heavy 1 rep Clean & Jerk. Power or Squat Clean, Push Jerk or Split Jerk. This is not meant to be a max effort day.

Snatch [Video] Take 10 minutes to find a heavy 1 rep Snatch. Power or Squat catch. Again, this is not meant to be a max effort day.

Conditioning AMRAP in 12 Minutes: • 10 Deadlifts (#185/135) • 20 Lateral Over the Bar Burpees • 80 Double Unders

How to watch the Open announcements

Monday, February 22, 2016

Prep Week of the 2016 CrossFit Open! Not too late to register-- get in on the fun.

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 Back Squat [Video] Take 3 sets to find your heaviest 5 rep Back Squat.

Conditioning Part 1 AMRAP in 7 Minutes: • 10 Chest to Bar Pull-ups (Rx) or 5 Muscle-ups (Rx+) • 20 Wall Bal Shots (#20/14) • 20 Box Jumps (24"/20")

Part 2 AMRAP in 7 Minutes: • 15 Calorie Row • 10 Thrusters (#95/65)

16.1 Announcement, coming Thursday

Sunday, February 21, 2016

Sunday Funday!

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 Conditioning AMRAP in 20 Minutes: • Run 200 meters • 80 Push-ups • Run 200 meters • 80 Air Squats • Run 200 meters • 80 Russian Kettlebell Swings • Run 200 meters • 80 MedBall Sit-ups • Run 200 meters • 80 Burpees

* Split all reps; run together.

Saturday, February 20, 2015

Saturday Partner WOD! We also host our Jumprope Clinic with Rx Smart Gear!

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 AMRAP in 25 Minutes: • 30 Chest to Bar Pull-ups • 30 Thrusters (#95/65) • 30 Overhead Squats (#95/65) • 60 Calorie Row