Symphony of Destruction: The Yearly Challenge
Read "2019: A New Year" in Words of the Week, by Scott.

Amp Holiday Schedule
All class hours will run as usual, except for the following:
- December 31: 8am Bootcamp, 9am CrossFit only
- January 1: No class

Amplify Post-Holiday Party
Join us Saturday, January 12 for Amplify’s annual Post Holiday Party!

Partner Workout
For Time:
Row 2018 meters
18 Deadlifts (#135/95 Rx; #155/105 Rx+)
18 Hang Power Cleans
18 Front Squats
18 Shoulder to Overhead
18 Burpees
18 Airdyne or Ski Calories
19 Deadlifts
19 Hang Power Cleans
19 Front Squats
19 Shoulder to Overhead
19 Burpees
19 Airdyne or Ski Calories
Row 2019 meters

At first glance, a CrossFit gym is a cross between a party and a battle ground. It’s a dance and a fist fight. It’s high fives and curse words. It’s war. It’s peace. It’s a front row ticket to the best concert you’ve ever seen. So many things going on with people moving in every direction— jumping and lifting and screaming and laughing. The failure. The success. It's chaotic and it flows, all at once, in a fitness symphony of destruction. Here are a few tips for success to consider as you ring in the New Year.

Amp Holiday Schedule
All class hours will run as usual, except for the following:
- December 31: 8am Bootcamp, 9am CrossFit only
- January 1: No class

Amplify Post-Holiday Party
Join us Saturday, January 12 for Amplify’s annual Post Holiday Party!

Partner Workout
4 Cycles Of:
AMRAP in 3 Minutes:
• 5 Russian Kettlebell Swings (#55/35)
• 5 Box Jump Overs (24"/20")
• 5 V-ups

Rest 1 minute in between Cycles. Partners alternate rounds.

Rest 4 Minutes

10 Rounds For Time:
• 6 Pull-ups (3 Muscle-ups for Rx+)
• 6 Back Squats, from the ground (#115/75 Rx; #135/95 Rx+)

Partners alternate rounds.

Amp Holiday Schedule
All class hours will run as usual, except for the following:
- December 31: 8am Bootcamp, 9am CrossFit only
- January 1: No class

Amplify Post-Holiday Party
Join us Saturday, January 12 for Amplify’s annual Post Holiday Party!

Partner Workout
Take 7 Minutes to Complete:
50 Devil Presses (#40/25)
100 Hand Release Push-ups
With any time remaining: Max Double Unders

Rest 3 minutes

Take 7 Minutes to Complete:
Sled Push, 20 Turf Widths (3/2 plates)
100 Hand Release Push-ups
With any time remaining: Max Double Unders

Rest 3 minutes

AMRAP in 5 Minutes of Row/Airdyne/Ski Calories.
Pick your poison.

Amp Holiday Schedule
All class hours will run as usual, except for the following:
- December 31: 8am Bootcamp, 9am CrossFit only
- January 1: No class

Amplify Post-Holiday Party
Join us Saturday, January 12 for Amplify’s annual Post Holiday Party!

Conditioning
5 Rounds For Time:
• 12 Power Snatch (#75/55)
• 14 Wall Ball Shots (#20/14)
• 16 Calorie Row

Strength
Front Squat [Video]
Complete 5 sets of 3 Front Squats (#185/125 Rx; #225/155 Rx+)

Amp Holiday Schedule
All class hours will run as usual, except for the following:
- December 31: 8am Bootcamp, 9am CrossFit only
- January 1: No class

Amplify Post-Holiday Party
Join us Saturday, January 12 for Amplify’s annual Post Holiday Party!

Strength
Hang Power Clean [Video]
Power Clean [Video]
Push Jerk [Video]

Every 2 minutes for 12 minutes compete the following complex:
1 High Hang Power Clean (Pockets) + 1 Low Hang Power Clean (Below Knee) + 1 Power Clean (Floor) + 1 Push Jerk. Build as you go.

Conditioning
5 Rounds of 2 Minutes to Complete:
15 Box Jumps (24”/20”)
10 Power Cleans (#135/95)
With any time remaining: Max Airdyne Calories

Rest 1 minute between rounds. Scored by total Airdyne Cals.

Strength
Back Squat [Video]
Complete 5 Sets of 3 Back Squats @80-85% of your 1rep.

Conditioning
Choose One:
”Cindy”
AMRAP in 20 Minutes:
• 5 Pull-ups
• 10 Push-ups
• 15 Squats

OR

“Mary”
AMRAP in 20 Minutes:
• 5 Handstand Push-ups
• 10 Pistols
• 15 Pull-ups

OR

"Nate"
AMRAP in 20 Minutes:
• 2 Muscle-ups
• 4 Handstand Push-ups
• 8 Kettlebell Swings (#70/55)

Amp Holiday Schedule
All class hours will run as usual, except for the following:
- December 24: 8am Bootcamp, 9am CrossFit only
- December 25: No class
- December 31: 8am Bootcamp, 9am CrossFit only
- January 1: No class

Amplify Post-Holiday Party
Join us Saturday, January 12 for Amplify’s annual Post Holiday Party!

9AM CROSSFIT WOD
“12 Days of Christmas”
1 Squat Clean (#135/95)
2 Handstand Push-ups or DB Push Press (#50/35)
3 Pull-ups or Ring Muscle-ups
4 Deadlifts (#135/95)
5 Burpee Box Jump Overs (24”/20”)
6 V-ups
7 Hand Release Push-ups
8 Ski Erg Calories
9 Wall Ball Shots (#20/14)
10 Kettlebell Swings (#55/35)
11 Airdyne Calories
12 Thrusters (#135/95)

Complete the WOD like the classic Xmas song—
Finish 1 Squat Clean, then complete 2 HSPU/Push Press and 1 Squat Clean. Move on to 3 Pull-ups/MUs, 2 HSPU/Push Press, 1 Squat Clean… etc. ENJOY, and Merry Christmas!

Amp Holiday Schedule
All class hours will run as usual, except for the following:
- December 24: 8am Bootcamp, 9am CrossFit only
- December 25: No class
- December 31: 8am Bootcamp, 9am CrossFit only
- January 1: No class

Amplify Post-Holiday Party
Join us Saturday, January 12 for Amplify’s annual Post Holiday Party!

Partner Workout
AMRAP in 10 Minutes:
• Sled Push, Turf Width Down & Back
• Shuttle Run 3 Turf Widths
• 7 Wall Ball Shots
• Shuttle Run 3 Turf Widths

Rest 1 Minute

AMRAP in 5 Minutes: Rowing for Calories

Rest 1 Minute

AMRAP in 10 Minutes:
• Sled Push, Turf Width Down & Back
• Shuttle Run 3 Turf Widths
• 7 Hang KB or DB Snatch
• Shuttle Run 3 Turf Widths

* Partners will alternate rounds and split Row Cals how they choose.

Saturday WOD is BLACKED OUT!
You have to show up to the 9am to see what’s in store! What’s it gonna be?!?

Amp Holiday Schedule
All class hours will run as usual, except for the following:
- December 24: 8am Bootcamp, 9am CrossFit only
- December 25: No class
- December 31: 8am Bootcamp, 9am CrossFit only
- January 1: No class

Amplify Post-Holiday Party
Join us Saturday, January 12 for Amplify’s annual Post Holiday Party!