CrossFit Amplify

5403 Patton Drive, Unit 216, Lisle, IL 60532

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  • CrossFit Lifestyle

    World-Class Fitness in 100 Words: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
    -CrossFit founder, Greg Glassman

New Website Launched

Posted by Anthony on November 8, 2010

This WordPress Blog has been moved.

Please visit and bookmark our new website at:

http://crossfitamplify.com

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Saturday 11/6/10

Posted by Anthony on November 5, 2010

Scott in the Chicago Marathon 2010

10 Minute AMRAP:

• 6 Squat Cleans, #125/85

• 12 Pull-ups

• 24 Double Unders

Rest three minutes, then…

10 Minute AMRAP:

• 24 push-ups

• 12 Back Extensions

• 24 Kettlebell Swings #70/#55

 

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Friday 11/5/10

Posted by Anthony on November 4, 2010

Skill/Strength

Power Snatch  [wmv][mov] 3-3-1-1-1

WOD

3 Rounds for time:

• Row 500 Meters

• 50 Squats

• 20 meter Overhead Walk #135/95

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Thursday 11/4/10

Posted by Anthony on November 4, 2010

Conquering the rope climb in less than 20 minutes

Skill/Strength:

Clean & Jerk  [wmv][mov] 1-1-1-1-1

WOD:

10 Rounds for time:

• 1 Clean & Jerk, 80% of max

• 5 Pull-ups [wmv][mov]

• 10 Push-ups [wmv][mov]

• 15 Squats [wmv][mov]

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Wednesday 11/3/10

Posted by Anthony on November 3, 2010

Skill/Strength:

Rope Climbs/Rope Pull-ups [wmv][mov]

~10 minutes of practicing pulls and climbing, no minimum number required.

Experienced: full rope climbs

Beginners: Seated to standing pulls, shortened climbs.

WOD:

AMRAP in 20 minutes of:

• 5 Thrusters [wmv][mov] #95/65

• 7 Hang Power Cleans [wmv][mov]

• 10 Sumo Deadlift High-pulls [wmv][mov]

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Tuesday 11/2/10

Posted by Anthony on November 1, 2010

"Grace" (30 clean & jerks at 135lbs) under pressure

Skill/Strength

3 sets of max reps:

• Strict Chin-ups

• Mixed grip Kipping Pull-ups

WOD

5 rounds for time:

• Run 400 meters

• 5 Handstand Push-ups [wmv][mov]

• 10 Front Squats [wmv][mov] #135/95

Rest 5 minutes. Post: 2 minutes of max double unders [wmv][mov].

Posted in WOD | 1 Comment »

Monday 11/1/10

Posted by Anthony on October 31, 2010

CFAMP at Killin' It For A Cure: Amazing Grace Charity Workout

Skill/Strength:

Snatch Grip Deadlift  3-3-3-3

WOD:

AMRAP in 20 minutes of:

• 10 Wallball shots [wmv][mov] #20/10

• 10 GHD or Abmat Sit-ups

• 10 Back extensions [wmv]

Posted in WOD | 1 Comment »

Saturday 10/30/10

Posted by Anthony on October 29, 2010

 

"Amazing Grace" Charity Workout

We will be closed today, Saturday, October 30th, so that we at CrossFit Amplify can participate in CrossFit Will County’s Amazing Grace Charity Workout.

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Friday 10/29/10

Posted by Anthony on October 28, 2010

We will be closed this coming Saturday, October 30th, so that we at CrossFit Amplify can participate in CrossFit Will County’s Amazing Grace Charity Workout.

WOD:

15 min. AMRAP

5 Shoulder Press [wmv][mov] 75% of max

15 Overhead Walking Lunges [wmv][mov] with same weight as Shoulder Press

5 Slamball [wmv][mov] #20/15

REST 5 MINUTES, then…

15 min. AMRAP

20 Sit-ups

10 Back Extensions

10 Knees to Elbows [wmv][mov]

20 Push-ups, CrossFit Games standards

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Thursday 10/28/10

Posted by Anthony on October 27, 2010

Friends don't let friends down

We will be closed this coming Saturday, October 30th, so that we at CrossFit Amplify can participate in CrossFit Will County’s Amazing Grace Charity Workout.

Strength:

Deadlift [wmv][mov] 5-5-3-3

use these percentages and work on form:

60%-65%-70%-75%

WOD:

25 MB Cleans [wmv][mov] #20/15

50 Pushups

1000 Row [wmv][mov]

50 Pushups

25 MB Cleans #20/15

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