Tuesday… Deadlift / Double Unders
Extended Warmup (Complete your regular warm up, and then perform the following) 2 Rounds 5 inch worms 200m run 5 chin ups then 3 rounds for time 10 deadlifts 50 double unders Post time to beyondthewhiteboard.com
Monday… Overhead Squat / Dumbell Push Press / Burpee / Kettlebell Swing
Overhead Squat 3-3-3-3-3 Compare to prior results then… AMRAP in 10 minutes 5 dumbell thruster 10 burpee 15 kettlebell swing Post overhead squat, and rounds to beyondthewhiteboard.com
Thursday… Row / Sumo Deadlift High Pull / Box Jump / Push Press
500m Max Effort Row then… Complete 8 consecutive Tabata intervals of each movement Sumo deadlift highpul Box jump Push press post row, and total reps to beyondthewhiteboard.com
Wednesday… Press / Weighted Chin-Up / Overhead Walking Lunge / Burpee
Press 3-3-3-3-3 Weighted chin-up 5-5-5-5-5 then… Five rounds for time of: Overhead walking lunges, 50 feet 21 Burpees Post press, weighted chin ups, and time to beyondthewhiteboard.com
Tuesday… Deadlift / Clapping Push-ups / Toes to Bar
Extended Warm-Up (complete your full warm up, then…) 2 rounds 5 inch worms 10 air squats squats 15 UNBROKEN box jumps then… 10 Rounds for time 3 deadlift 5 clapping push ups 7 toes to bar post time to beyondthewhiteboard.com
Paleo BBQ this Saturday at CrossFit Amplify! Gym is CLOSED!
We are going to be SHUT DOWN this saturday, and heading over to CrossFit Amplify for a workout and some grub. Mike, Scott and Anthony are putting together a Paleo BBQ this Saturday! FREE Workout is at 10:00am and 11:00am! Grill fires up at 11:00am! The workout will be “The Filthy Fifty” Amplify is going to [...]
Friday… Row / Kettlebell Swings / Double Unders… and MAYBE burpees!
500 m Row 4 rounds 25 Kettlebell Swings 70 lbs* 25 Double Unders *Kettlebell swings should be done unbroken. For every break you take, perform 5 burpees after the workout. Post time to beyondthewhiteboard.com
Wednesday… “Lizzie”
“Lizzie” 12, 9, 6, 3 Power Clean Ring Dip then… Finish your training. Pick a skill and “empty” the tank. Post time to beyondthewhiteboard.com
Monday… Thursters / Chest to Bar Pull-ups
Burgener Warm-Up x 2 Then… 5 Rounds for time: 5 Squat clean to thruster 10 Chest to bar pull-ups post time to beyondthewhiteboard.com
Friday… Squats / Hang Squat Clean / Front Squat / Thruster
3 rounds for time of: 50 Air Squats 3 Rounds 3 Hang Squat Cleans 6 Front Squats 9 Thrusters Post total time.
