CrossFit Amplify

Sunday, January 28, 2018

admin — Sun, 28 Jan 2018 01:56:52 +0000

Sunday Funday!
We honor “Morrison” with a Partner Hero WOD.

SUNDAY
Partner Conditioning
Modified “Morrison”
50-40-30-20 and 10 Rep Rounds Of:
• Wall Ball Shots (#20/14)
• Box Jumps (24″/20″)
• Kettlebell Swings (#55/35)

Partner Sled Push 4 Turf Lengths in between each round.

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Saturday, January 27, 2018

admin — Sat, 27 Jan 2018 01:00:40 +0000

Saturday Partner WOD!
8am Bootcamp, 9am CrossFit, and 10am Open Gym

SATURDAY
Partner Workout
For Time:
40 Squat Cleans (#135/85)
100 Double Unders
40 Chest to Bar Pull-ups
30 Squat Cleans (#185/125)
100 Double Unders
30 Chest to Bar Pull-ups
20 Squat Cleans (#225/155)
100 Double Unders
20 Chest to Bar Pull-ups

Friday, January 26, 2018

admin — Fri, 26 Jan 2018 01:00:50 +0000

Snatch Complex and more for Friday!

FRIDAY
Strength
Power Snatch [Video]
Snatch [Video]

Take 15 minutes to find a heavy complex:
Power Snatch + Squat Snatch.

Conditioning
3 Rounds, With a 16 Minute Time Cap:
• Row 400 meters
• 30 Dumbbell Snatch (#50/35)
• 15 Burpee Box Jumps (24″/20″)

Thursday, January 25, 2018

admin — Thu, 25 Jan 2018 01:00:11 +0000

Conditioning Work for Thursday!

THURSDAY
Conditioning
Part 1
For Time:
Row 1000 meters
40 Hang Power Cleans (#115/80)
30 Chest to Bar Pull-ups

Part 2
AMRAP in 12 Minutes:
• 20 Calorie Airdyne
• Rest 2 Minutes

Wednesday, January 24, 2018

admin — Wed, 24 Jan 2018 01:00:52 +0000

Front Squats and an AMRAP for midweek!

WEDNESDAY
Strength
Front Squat [Video]
Complete 7 Sets of 1 Front Squats @ 90% of your Squat Clean.

Conditioning
AMRAP in 15 Minutes:
• 60 Double Unders
• 30 Wall Ball Shots (#20/14)
• 15 Deadlifts (#225/155)
• 7 Handstand Push-ups

Tuesday, January 23, 2018

admin — Tue, 23 Jan 2018 01:00:16 +0000

Conditioning work for Tuesday!

TUESDAY
Conditioning
Part 1
4 Rounds For Time:
• 20 Power Snatch (#75/55)
• 10 Chest to Bar Pull-ups (5 Bar Muscle-ups for Rx+)
• 15 Burpees to Target

Part 2
AMRAP in 12 Minutes:
• 20 Calorie Row
• 2 Minute Rest

Monday, January 22, 2018

admin — Mon, 22 Jan 2018 02:49:43 +0000

Monday Cleans and more!

MONDAY
Strength
Clean [Video]
Every 2 minutes complete the following reps of Squat Cleans:
12 reps (#135/95); 8 reps (#185/125); 6 reps (#225/155)

Conditioning
AMRAP in 7 Minutes:
3 Clean & Jerks (#135/95)
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar

Continue to increase reps by 3 until time cap.

Sunday, January 21, 2018

admin — Sun, 21 Jan 2018 02:27:24 +0000

Sunday Funday!

SUNDAY
Partner Workout
AMRAP in 25 minutes:
• 50 Hang Power Cleans (#95/65)
• 50 Shoulder to Overhead (#95/65)
• 50 Pull-ups
• 50 Wall Ball Shots (#20/14)
• 50 Toes to Bar
• 50 Burpees

* Row 20cals or Airdyne 30cals between each movement.

Saturday, January 20, 2018

admin — Sat, 20 Jan 2018 00:30:12 +0000

Saturday Partner WOD!
8am Bootcamp, 9am CrossFit, and 10am Open Gym

SATURDAY
Partner Workout
20 Rounds For Time:
• 9 Thrusters (#95/65)
• 30 Double Unders
• 9 Burpees

* Partners alternate rounds.

Friday, January 19, 2018

admin — Fri, 19 Jan 2018 01:00:50 +0000

Overhead Squats and an AMRAP to finish the work week!

FRIDAY
Strength
Overhead Squat [Video]
Complete 7 Sets of 3 Overhead Squats @75% of your 1rep.

Conditioning
AMRAP in 9 Minutes:
• 12 Toes to Bar
• 9 Deadlifts (#115/80)
• 6 Power Snatch (#115/80)

Overhead Squats