Workout of the Day - CrossFit Amplifyhttps://www.crossfitamplify.com/wod/Sun, 27 Aug 2023 13:35:59 +0000en-USSite-Server v@build.version@ (http://www.squarespace.com)Tuesday, August 29, 2023Mike ViallMon, 28 Aug 2023 11:36:00 +0000https://www.crossfitamplify.com/wod/2023/8/28/tuesday-august-29-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64eb513f5ac36513c2cdf7e8Strength
Push Press
3 sets of 5 Push Press (70-75% of your Push Press)
Push Jerk
3 sets of 2 Push Jerks
(80-85% of your Push Jerk)

Metcon
For time
50 Shoulder to Overhead (135/95)
Every drop, complete 15/12 Bike Cals

]]>Monday, August 28, 2023Mike ViallSun, 27 Aug 2023 13:10:22 +0000https://www.crossfitamplify.com/wod/2023/8/27/monday-august-28-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64eb4b25fb95e8511647a239Strength
8 sets of 1 Clean complex
1 Hang Squat Clean + Squat Clean + Front Squat
(Use 75-80% of you Max Squat Clean)

Metcon
Amrap for 12 minutes
30 Double Unders
9 Toes to Bar
6 Power Cleans (135/95, Rx+165/115)

]]>Friday, August 26, 2023Mike ViallFri, 25 Aug 2023 16:28:52 +0000https://www.crossfitamplify.com/wod/2023/8/25/friday-august-26-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64e8d6ac9d820c4c7d3c149aPartner WOD
30 rounds of
1 Man Maker
2 DB Step Overs

Then 800m Run together

80 Burpee Pull Ups

]]>Wednesday, August 23, 2023Mike ViallTue, 22 Aug 2023 22:22:10 +0000https://www.crossfitamplify.com/wod/2023/8/22/wednesday-august-23-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64e534fd47659c7f24a7741dStrength
Deadlift
Build to a heavy Single Rep
Complete the following reps
10-8-6-4-2-1

Metcon
For time
21-15-9
Deadlift (185/125, Rx+225/155)
7-5-3
Wall Walks

]]>Monday, August 21, 2023Mike ViallSun, 20 Aug 2023 13:29:25 +0000https://www.crossfitamplify.com/wod/2023/8/20/monday-august-21-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64e21524352061084fc515a5Strength
5 sets of 5 Back Squat
Build as you go

Metcon
For time
50 Double Unders
50 Sit Ups (Rx+ 30 GHD Sit Ups)
5 Squat Cleans (80% of your 1 rep)
 
40 Double Unders
40 Sit Ups (Rx+25 GHD Sit Ups)
4 Squat Cleans (80% of your 1 rep)
 
30 Double Unders
30 Sit Ups (Rx+20 GHD Sit Ups)
3 Squat Cleans (80% of your 1 rep)
 
20 Double Unders
20 Sit Ups (Rx+15 GHD Sit Ups)
2 Squat Cleans (90% of your 1 rep)
 
10 Double Unders
10 Sit Ups (Rx+ 10 GHD Sit Ups)
1 Squat Clean (90% of your 1 rep)


]]>Tuesday, August 15, 2023Mike ViallMon, 14 Aug 2023 22:05:00 +0000https://www.crossfitamplify.com/wod/2023/8/14/tuesday-august-15-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64d953b39de08b373a4efe0bStrength
Take 15 minutes to find a heavy Front Squat

Metcon
Amrap for 18 minutes
400m Run
15 Front Squats (40% of todays heavy FS)
300m Ski
15 Box Jumps
20 Bike Cals
15 V Ups

]]>Monday, August 14, 2023Mike ViallSun, 13 Aug 2023 22:00:54 +0000https://www.crossfitamplify.com/wod/2023/8/13/monday-august-14-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64d9528da821a010bbf6f859Strength
Take 15 minutes to find a heavy Squat Snatch

Metcon
For time
50 Power Snatch (75/55)
30 Pull Ups (Rx+C2B)
50 KBS (55/35)

]]>Tuesday, August 8, 2023 Mike ViallMon, 07 Aug 2023 21:37:00 +0000https://www.crossfitamplify.com/wod/2023/8/7/tuesday-august-8-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64d012af533ada0a60da302dStrength
Front Squat
8 sets of 2 Front Squats
Build into something heavy

Metcon
 For time
1000m Row
1000m Run
100 DB(2) Reverse Lunges (50/35)

]]>Monday, August 7, 2023Mike ViallSun, 06 Aug 2023 14:40:06 +0000https://www.crossfitamplify.com/wod/2023/8/6/monday-august-7-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64cfb0c63e81ca5c0b9a4f06Strength
1 Squat Snatch + 3 Overhead Squats
6 sets of 1 Squat Snatch + 3 Overhead Squats
Build as you go

Metcon
10 rounds for time
10 Wallball Shots (20/14)
1 Power Snatch (135/85, Rx+155/105)

]]>Thursday, July 27, 2023Mike ViallThu, 27 Jul 2023 00:24:00 +0000https://www.crossfitamplify.com/wod/2023/7/26/thursday-july-27-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64bb21c84d857437650faa46HERO WOD THURSDAY

Whitten
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24'' / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#

]]>Wednesday, July 26, 2023Mike ViallWed, 26 Jul 2023 00:22:00 +0000https://www.crossfitamplify.com/wod/2023/7/25/wednesday-july-26-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64bb212bc48ef14d857c1dd2Strength
8 sets of 1 Push Jerk + 1 Split Jerk
Increase weight every 2 sets

Metcon
For time
20 Clean & Jerks (135/95, 155/110)
600m Run
20 Clean & Jerks

]]>Tuesday, July 25, 2023Mike ViallTue, 25 Jul 2023 00:18:00 +0000https://www.crossfitamplify.com/wod/2023/7/24/tuesday-july-25-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64bb2062c7f6203e6a7f449bStrength
8 sets of 2 Front Squats
Increase every 2 sets

Metcon
For time
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
20-18-16-14-12-10-8-6-4-2
Push Ups
30-27-24-21-18-15-12-9-6-3
Air Squats
 
* Rx+ weight vest

]]>Monday, July 24, 2023Mike ViallMon, 24 Jul 2023 00:14:00 +0000https://www.crossfitamplify.com/wod/2023/7/23/monday-july-24-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64bb1f4da02522143a1ffa18Strength
Snatch Complex
8 sets of 1 Snatch Pull + 1 Squat Snatch + 1 Overhead Squat

Metcon
3 rounds for time
12 Deadlifts (225/155)
24/20 Cal Row
400m Run

]]>Saturday, July 22, 2023Mike ViallFri, 21 Jul 2023 21:28:46 +0000https://www.crossfitamplify.com/wod/2023/7/21/saturday-july-22-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64baf8820df4aa3432866711Partner WOD
For time
150/120 Ski Cals
E2MOM (Starting at 0:00)
15/12 Hand Release Push Ups - Each
 
* split Ski Cals anyway

Rest 5 minutes between wods

For time
150/120 Bike Cals
E2MOM (Starting at 0:00)
30 Air Squats - Each

]]>Friday, July 28, 2023Mike ViallFri, 21 Jul 2023 00:29:00 +0000https://www.crossfitamplify.com/wod/2023/7/20/friday-july-28-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64bb22d74367d3260d67d144Strength

Clean complex
8 sets of 1 Clean Pull + 1 Squat Clean + 1 Front Squat

Metcon
For time
30 Bar Facing Burpees.
30 Ground to Overhead (75/55)
30 Bar Facing Burpees

]]>Wednesday, July 19, 2023Mike ViallWed, 19 Jul 2023 00:31:00 +0000https://www.crossfitamplify.com/wod/2023/7/18/wednesday-july-19-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64b5c14e8a49287f2062939cStrength
Perform 10 sets of 1 Push Jerk + 1 Split Jerk
Increase weight every 2 sets.

Metcon
Amrap for 16 minutes
10 DB Push Press (35/25, 50/35)
20 Double Unders
10 Alt. DB Snatch
20 Double Unders
100ft DB Farmers Carry
Rest 1 minute between rounds

]]>Tuesday, July 18, 2023Mike ViallTue, 18 Jul 2023 00:12:00 +0000https://www.crossfitamplify.com/wod/2023/7/17/tuesday-july-18-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64b5bcd71cfdb533f78a2636Strength
Front Squat
8 sets of 3 Front Squats
Increase weight every 2 sets

Metcon
3 rounds for time
30 Bike Cals
15 Burpee to Target
10 Chest to Bar Pull Ups

Optional Post class cardio. LFG !
800m Run for time

]]>Monday, July 17, 2023Mike ViallMon, 17 Jul 2023 00:49:41 +0000https://www.crossfitamplify.com/wod/2023/7/16/monday-july-17-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64b4901e73a0026ed5e9e93eStrength

Squat Snatch
8 sets of 2 Squat Snatches
Increase weight every 2 sets

3 sets of 2 Snatch Pulls
Add 20lbs from your heaviest Squat Snatch
Same weight for all sets

Metcon
Amrap for 13 minutes
200m Run
5 Hang Power Clean (155/110, Rx+185/125)
5 TTB
 
*200m = 2 reps

]]>Friday, July 14, 2023Mike ViallFri, 14 Jul 2023 00:56:00 +0000https://www.crossfitamplify.com/wod/2023/7/13/friday-july-14-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64aa2fe74029bf0910691784Strength
Take 15 minutes to establish a Heavy Squat Clean + Front Squat

Metcon
For time
50 Air Squats
50 Push Ups
50 Sit Ups
50 Pull Ups (Rx+ Chest to bar)
25 Air Squat
25 Push Ups
25 Sit Ups
25 Pull Ups

]]>Thursday, July 13, 2023Mike ViallWed, 12 Jul 2023 23:49:00 +0000https://www.crossfitamplify.com/wod/2023/7/12/thursday-july-13-202359dac5dfc027d8973df4b1fd:5a1f465b07fc7b70f2af0f11:64aa2e5aa9b9333c58b3747cPick your Cardio
For time
1600m Cardio
10 Man Makers
1600m Cardio
10 Man Makers
1600m Cardio
10 Man Markers
 
* Pick your Cardio for each 1600m
Run, Row and/or Ski

]]>