CrossFit Amplitude RSS Feed
  • Thursday July 19, 2018
  • Med Ball Warm Up Med Ball Clean WOD
    3 rounds for time 200m Run 10 Pullups 5 Hang Squat Clean (115/55)

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  • Wednesday July 18, 2018
  • Long WOD Wednesday Coach's Choice Warm Up WOD
    "Kellam" 6 round for reps 1min DB Push Press (35/20) 2min Deadlift (225/135) 3min Row for Calories 2min Rest

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  • Tuesday July 17, 2018
  • Warm Up
    2min of each Arm Only Row Arm Only Bike Leg Only Row Leg Only Bike WOD
    5 rounds for time 40 KB Swing (35/20) 30 Ball Slam (20/15) 20 Situps 10 Burpees 2 min Rest Score is total time including rest

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  • Monday July 16, 2018
  • Warm Up
    1 mile Run Mobility Strength
    8x1 Back Squat (All working sets at 80%+ of max)

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  • Friday July 13, 2018
  • Warm Up
    400 Meter Row 400 Meter Run 20 Good Mornings 20 Reverse Hypers 20 Overhead Squats WOD
    100 Meter Run 21 Snatches (75/35) 200 Meter Run 15 Snatches 400 Meter Run 9 Snatches Compare to 7/6/18

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  • Thursday July 12, 2018
  • Warm Up
    Battle Rope Mountain Climbers Sit Ups Jumping Jacks 15 Minutes WOD
    1 mile bike max effort 1min rest Then, 3 Minute AMRAP Push Press (45/15)

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  • Wednesday July 11, 2018
  • Warm Up
    10 Minute Rowing Ladder 1st Minute 30 Meter/20 Meter 2nd Minute 60 Meter/40 Meter 3rd Minute 90 Meter/60 Meter 4th Minute 120 Meter/80 Meter WOD
    20 Double Unders 20 Hang Cleans (75/35) 20 Front Rack Lunges (75/35) 3

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  • Tuesday July 10, 2018
  • Warm Up
    10 Turkish Get Ups 15 Burpees 20 Inch Worms WOD
    12 Minute AMRAP 9 Pull Ups 6 Pushups 3 Deadlifts (70% of Max)

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