THURSDAY

photo(85)WOD

Open Gym
9:30-10:30 AM & 3:30-6:30 PM

Gymnastics/Mobility Class
5:30-6:30 PM

(No other classes on Thursdays)

*The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays
**For those that cannot make it on the weekends, you can use open gym time to do a workout, work on skills and weaknesses, and also attend our new Gymnastics/Mobility class

WEDNESDAY

11221607_10153073368421198_3555243459274580039_oWOD

Strength:
Hang Squat Snatch
Every :30 for 5 Minutes
4 @ 65%

MetCon:
Teams of 2
10 Rounds For Reps
2 Minute Rounds (alternating every round)
200 Meter Run + ME Burpee Box Jump Overs

TUESDAY

photo(84)WOD

Strength:
Strict Press
5-3-1
(50,60,70%)
1 x AMRAP
(75%)

MetCon:
“Angie”
For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

MONDAY

photo(81)WOD

Strength:
Hang Power Clean
Every :30 for 5 Minutes
4 @ 65%

MetCon:
Capacity Test #1
Minutes 0-4
Row (max cal.)
Minutes 5-8
Max KB Swings 53/35
Minutes 9-11
Max Back Squats (@ 60% of body weight)
Minutes 12-13
Max Reps Shoulder to Overhead (95/65)
(score for test is total calories and reps)

SUNDAY

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WOD

15 Minute EMOM
(rotating stations)
Ring Push Ups
Handstand Holds
Double Unders

MetCon:
5 Rounds For Time
400 Meter Run
Tire Flips (5 Single/7 Partner/10 Team of 3)

SATURDAY

photo(79)CROSSFIT AMHERST’S 2ND BIRTHDAY WOD
(FIRST DAY OF BUSINESS: 8-19-13)
(Arrive before 9 AM)

Teams of 2:
For Time
2 Rounds 
400 Meter Med Ball Burden Run (together)
8 Pull Ups Each (alt. every 4)(C:C2B, Rx:Chin over Bar, S:Ring Row)
19 Burpee Box Jump Each (alt. every 2)(24/20)
13 Med Ball Overhead Walking Lunges Each
400 M Med Ball Burden Run (together) 
8 Deadlifts (Round 1 P1/ Round 2 P2) (C:225/155, Rx:185/125, S:155/105)
19 Power Cleans (Round 1 P2/ Round 2 P1) (C:185/125, Rx:135/95, S:95/65)
13 Shoulder to Overhead (Round 1 P1/ Round 2 P2) (C:185/125, Rx:135/95, S:95/65)

FRIDAY

11856522_10153063128091198_5154761201460389118_oWOD

Strength:
Front squat
5-3-1
(50,60,70%)
1 x AMRAP @ 75%

Hang Squat Snatch
Every :30 for 5 Minutes
4 @ 60%

MetCon:
8 Minute EMOM
Even: 17 Wall Balls (20/14)
Odd: 10 Toes to Bar

THURSDAY

photo(78)WOD

Open Gym
9:30-10:30 AM & 3:30-6:30 PM

Gymnastics/Mobility Class
5:30-6:30 PM

(No other classes on Thursdays)

*The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays
**For those that cannot make it on the weekends, you can use open gym time to do a workout, work on skills and weaknesses, and also attend our new Gymnastics/Mobility class

WEDNESDAY

photo(77)WOD

Strength:
Deadlift
5-3-1
(50,60,70%)
1 x AMRAP
(75%)

MetCon:
8 Round For Time:
10 Burpees
15 Jumping Split Squats
20 Double Unders
25 Meter Shuttle Sprint (5 x 5 m)
(Rest 1:30 between rounds)