Monday, October 17, 2016

Deadlifts and nice MetCon for Monday!

MONDAY Strength Deadlift [Video] Take 12-15 minutes to complete 5 sets of 3 single Deadlifts. Warm up to #50 less than your 3 single max from last Monday, then increase #10 each set. Focus on getting in proper set up during this cycle. Fully reset between reps.

Conditioning AMRAP in 15 Minutes: • 8 Squat Cleans (#135/95, #185/125, #225/155, #255/165)* • 50ft Overhead Walking Lunges, #45/35 plate (Handstand Walks for Rx+) • 16 Chest to Bar Pull-ups (8 Bar Muscle-ups for Rx+)

* Increase weight each round.

Deadlift Prep

Deadlift Cues

Sunday, October 16, 2016

Sunday Funday!

SUNDAY Partner Conditioning 3 Rounds Of: • Row 1000 meters • 50 V-ups • 400m Partner MedBall Run (#20/10) • 30 Handstand Push-ups • 6 Rope Climbs

* Reminder: all movements are scaleable.

Saturday, October 15, 2015

Saturday Partner WOD!

SATURDAY Partner Conditioning AMRAP in 25 Minutes: 50 Calorie Airdyne 30 Power Cleans (#95/65) 50 Calorie Airdyne 30 Power Cleans (#135/95) 50 Calorie Airdyne 30 Power Cleans (#155/105) 50 Calorie Airdyne 30 Power Cleans (#185/125) 50 Calorie Airdyne

AMRAP with any time remaining: Power Cleans (#205/145)

Friday, October 14, 2016

Overhead Squats and more for Friday!

FRIDAY Strength Overhead Squat [Video] Take 15 minutes to find a heavy 1rep Overhead Squat.

Conditioning Every 3 Minutes for 5 Rounds: • 15 Overhead Squats (#95/65) • 10 Lateral Barbell Burpees • 5 Ring Muscle-ups

* Scaled: 3 Bar Muscle-ups or 10 Chest to Bar Pull-ups.

Overhead Squat Drill

Thursday, October 13, 2016

Conditioning and strict gymnastics work for Thursday!

THURSDAY Conditioning 2 Rounds For Time: • 150 Double Unders • 100 Sit-ups • 50 Airdyne Calories • 25 Push Press (#95/65)

Strength 3 Rounds, Not For Time: • 10 Strict Pull-ups • 10 Strict Dips

Double Unders

Wednesday, October 12, 2016

Squats and some hard work for midweek!

WEDNESDAY Strength Back Squat [Video] Complete 3 sets of 10 Back Squats. Increase weight throughout.

Conditioning 3 Rounds For Time: • 21 Box Jumps (24"/20") • 15 Calorie Row • 9 Squat Snatch (#115/75 Rx; #135/95 Rx+)

Back Squats

Tuesday, October 11, 2016

Jerks and a Snatch MetCon!

TUESDAY Strength Split Jerk [Video] Take 15 minutes to find a heavy 1rep Split Jerk.

Conditioning AMRAP in 10 Minutes: • 8 Hang Power Cleans (#135/95, #165/115, #185/125, #205/135) • 8 Lateral Barbell Burpees • 30 Double Unders • 6 Hang Power Cleans • 6 Lateral Barbell Burpees • 30 Double Unders • 4 Hang Power Cleans • 4 Lateral Barbell Burpees • 30 Double Unders • 2 Hang Power Cleans • 2 Lateral Barbell Burpees • 30 Double Unders

*After completing the 2’s and 30 Double Unders, athlete must start from the beginning with increased weight.

Split Jerk Stance

Monday, October 10, 2016

Deadlifts and nice MetCon for Monday!

Barbells For Boobs Thanks to everyone who came out Saturday and who fundraised again for the B4B cause this year!

MONDAY Strength Deadlift [Video] Take 15 minutes to work up to a heavy 3rep Deadlift. Athlete must reset before each lift.

Conditioning 3 Rounds For Time: • 30 Wall Ball Shots (#20/14) • 20 Toes to Bar • 10 Front Squats (#155/105 Rx; #185/125 Rx+)

Deadlift Prep

Deadlift Cues

Sunday, October 9, 2016

Sunday Funday as we honor "Jack" with a Hero WOD.

Barbells For Boobs Thanks to everyone who came out Saturday and who fundraised again for the B4B cause this year!

SUNDAY Partner Conditioning Modified "Jared" 4 Rounds Of: • Run 800 meters • 30 Pull-ups • 50 Push-ups

* Partners will alternate every 200m on the run, and split the remainder of the reps each round.

U.S. Army Master Sgt. Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died Aug. 4, 2010, in Kunduz Province, Afghanistan, of wounds suffered while his unit was conducting combat operations.

He is survived by his wife, Katie Van Aalst; his daughters, Kaylie and Ava; and a posthumous son, Hugh Jared.

More info here.

Saturday, October 8, 2016

CrossFit Amplify is honored to fundraise once again for Barbells for Boobs! Join us as we work together to raise money for breast cancer awareness and in support of Mammograms in Action.

Heats will run from 8:30am onward.

AMPLIFY WOD: Partner Workout “Three’s Company” AMRAP in 20 Minutes: GRACE: 30 Clean & Jerks (#135/95) ANNIE: 50/40/30/20/10 Reps of Double Unders and Sit-ups KAREN: 150 Wall Ball Shots (#20/14 )

*Scaling options will be available.

Donate: Donation page HERE. Help support the cause!