Thursday, March 10, 2016

  Thursday Snatch work and a Partner WOD!

Friday Night Lights Please join us this Friday night, from 4:30-8pm, to watch and cheer on any athletes completing Open Workout 16.3. We will be fundraising all week leading up to Friday to help Amp members Nate and Jackie. Nate's GoFundMe page is actively accepting donations. Visit the link to read his story and help contribute. Facebook Event Page

THURSDAY Strength Snatch [Video] EMOM For 8 Minutes: 3-Position Snatch

3-Position Snatch = Hi Hang, Hang, and Floor. All through a full squat. Keep it light and focus on technique.

Partner Conditioning AMRAP in 18 Minutes: • 40 Toes to Bar • Run 6 Turf Lengths • 40 Kettlebell Swings (#55/35) • Run 6 Turf Lengths • 40 Wall Ball Shots (#20/14)

* Run together and split the remainder of the reps.

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

Amplify's CrossFit Open Leaderboard

Wednesday, March 9, 2016

Midweek Work!

Friday Night Lights Please join us this Friday night, from 4:30-8pm, to watch and cheer on any athletes completing Open Workout 16.3. We will be fundraising all week leading up to Friday to help Amp members Nate and Jackie. Nate's GoFundMe page is actively accepting donations. Visit the link to read his story and help contribute. Facebook Event Page

WEDNESDAY Strength Power Clean [Video] EMOM For 8 Minutes: 2 Power Cleans @80% of 1repmax

Conditioning 3 Rounds For Time: • 20 Pull-ups • 20/16 Calorie Row • 50 Double Unders

Power Cleans

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Tuesday, March 8, 2016

Tuesday Conditioning!

Friday Night Lights Please join us this Friday night, from 4:30-8pm, to watch and cheer on any athletes completing Open Workout 16.3. We will be fundraising all week leading up to Friday to help Amp members Nate and Jackie. Nate's GoFundMe page is actively accepting donations. Visit the link to read his story and help contribute. Facebook Event Page

TUESDAY Conditioning Part 1 45 Thrusters For Time (#95/65)

Part 2 5 Rounds Of: • 20 Seconds of Push Jerks (#115/75) • 40 Seconds of Rest • 20 Seconds of Deadlifts (#205/145) • 40 Seconds of Rest • 20 Seconds of Hand Release Push-ups • 40 Seconds of Rest

Improving the Thruster

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Monday, March 7, 2016

Monday work ahead with an AMRAP and a comaraderie builder!

Friday Night Lights Please join us this Friday night, from 4:30-8pm, to watch and cheer on any athletes completing Open Workout 16.3. We will be fundraising all week leading up to Friday to help Amp members Nate and Jackie. Nate's GoFundMe page is actively accepting donations. Visit the link to read his story and help contribute. Facebook Event Page

MONDAY Strength Back Squat [Video] Complete 3 Sets of 10 Back Squats. Increase weight by #10-15 from last week. Use no more than 2 warm-up sets.

Conditioning Part 1 AMRAP in 7 Minutes: • 4 Muscle-ups • 7 Power Snatch (#135/95) • 10 Box Jumps (24"/20")

OR

AMRAP in 7 Minutes: • 10 Pull-ups • 7 Power Snatch (#115/75) • 10 Box Jumps (24"/20")

Part 2 Partner AMRAP in 12 Minutes: • 16/12 Calorie Row • 16 Kettlebell Swings (#55/35) • 20 Wall Ball Shots (#20/14)

* Partners switch every exercise.

Back Squats

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Sunday, March 6, 2016

Sunday Funday!

The CrossFit Open has started! 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 2 Rounds For Time: • 80 Kettlebell Swings (#55/35) • 80 Push-ups • 80 Air Squats • Run 600m/18 Turf Lengths

* Run together, split the other reps as you choose with one person working at a time.

Amplify's CrossFit Open Leaderboard

Saturday, March 5, 2016

Saturday Partner WOD!

The CrossFit Open has started! 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 With a running clock:

A. At 0:00 Minutes: Row 1000 meters 50 Shoulder to Overhead (#135/95)

B. At 8:00 Minutes: Run 800 meters/24 Turf Lengths 50 Deadlifts (#165/115)

C. At 16:00 Minutes: Row 1000 meters 50 Burpees Over the Erg

Amplify's CrossFit Open Leaderboard

Friday, March 4, 2016

Friday Open WOD 16.2!

The CrossFit Open has started! 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 Toes to Bar [Video] Double Unders [Video] Clean [Video]

Conditioning CrossFit Open WOD 16.2 Rx: AMRAP in 4 Minutes, Plus Bonus Time: • 25 Toes To Bar • 50 Double Unders • Squat Cleans *

* Round 1 - 15 reps (#135/85) * Round 2 - 13 reps (#185/115) * Round 3 - 11 reps (#225/145) * Round 4 - 9 reps (#275/175) * Round 5 - 7 reps (#315/205)

Time extends by 4 minutes when completing a round. If you complete Round 5, your score is the time you finish.

Scaled: AMRAP in 4 Minutes, Plus Bonus Time: • 25 Toes To Bar • 50 Single Unders • Squat Cleans *

* Round 1 - 15 reps (#95/55) * Round 2 - 13 reps (#115/75) * Round 3 - 11 reps (#135/95) * Round 4 - 9 reps (#155/115) * Round 5 - 7 reps (#185/135)

Time extends by 4 minutes when completing a round. If you complete Round 5, your score is the time you finish.

Open WOD 16.2 Explanation

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Thursday, March 3, 2016

Partner WOD Thursday, plus CrossFit Open WOD 16.2 is announced!

The CrossFit Open has started! 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!

THURSDAY Strength Back Squat [Video] Complete 3 Sets of 10 Back Squats. Keep it light and give yourself only 2 warm up sets.

Gymnastics Skill Work Handstand Push-ups [Video] Practice deficiencies and/or strength (strict or deficit).

Partner Conditioning 5 Rounds For Time: • Run 6 Turf Lengths Together • 20 Kettlebell Swings (#55/35) • 40 Sit-ups • Row 500 meters

16.2 Announcement, coming Thursday night

Amplify's CrossFit Open Leaderboard

Wednesday, March 2, 2016

Snatch work and more for midweek!

The CrossFit Open has started! 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!

WEDNESDAY Strength Snatch [YouTube] EMOM For 8 Minutes: 3-Position Snatch

3-Position Snatch = Hi Hang, Hang, and Floor. All through a full squat. Keep it light and focus on technique.

Conditioning AMRAP in 16 Minutes: • 10 Pull-ups • 10 Burpees to Target • 10 Box Jumps (24"/20") • Rest 2 Minutes

* These are sprint rounds; go as hard as possible.

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

Amplify's CrossFit Open Leaderboard

Tuesday, March 1, 2016

March hits with some Front Squats and a nice AMRAP!

The CrossFit Open has started! 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!

TUESDAY Strength Front Squat [Video] Complete 5 sets of 5 Front Squats at 70-80% of 1repmax.

Conditioning AMRAP in 14 Minutes: • 30 Wall Ball Shots (#20/14) • 10 Power Cleans (#155/105) • 90 Double Unders

The Front Squat

Amplify's CrossFit Open Leaderboard