WEDNESDAY

11130115_365796123627617_5492723699726386655_nWOD

Strength WOD:
5 Rounds
3 Deadlifts (start @ ~60%, increase each round)

5 Strict HSPU
10 Strict TTB (Leg Raises)

MetCon:
10 Minute AMRAP
5 Pullups
10 Box Jumps (24/20)
15 Air Squats

MONDAY

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Strength
20 minute to establish max

Clean and Jerk Complex
1 Clean + 2 Front Squat + 1 Jerk

WOD
For time –
30 Muscle-ups
*Perform 5 Clean and Jerks (C:185/115, R:135/95, S:95/65) every time the set is broken

SUNDAY

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WOD

Teams of 4 (2 Pairs)

For time –
1200m Run
AMRAP of:
15 Burpees
20 Walking Lunges
25 KB Swings (R:53/35, S:44/26)
800m Run
AMRAP of:
10 Pullups
15 HR Pushups
20 KB Snatches (R:53/35, S:44/26)
400m Run
AMRAP of:
5 Deadlifts (R:185/115, S:155/85)
10 Box Jumps (24/20)
15 Air Squats

*As a pair, 2 athletes will complete as many reps/rounds as possible of each set of movements while the other pair run each distance (1200/800/400) together. Upon their return, the pairs switch and the athletes that were performing the AMRAP will run the distance and the others will perform the AMRAP.
**The movements in each AMRAP are to be performed in synch (each repetition must be performed at the same time as the partners). Therefore two (2) of each implement will be necessary.

FRIDAY

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WOD

8 Rounds –
:40 ME One-arm KB Swings, alt every rep (R: 53/35, S: 44/26)
:20 Rest

– rest 4:00 –

8 Rounds –
:40 ME MB Sit-ups (R: 20/14, S: 14/10)
:20 Rest

– rest 4:00 –

8 Rounds –
:40 ME Burpees
:20 Rest

THURSDAY

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5 Rounds, constantly varied
5 Laps
10 Shoulder-to-Overhead (C: 115/75, R: 95/65, S: 75/55)
15 Front Squat (C: 115/75, R: 95/65, S: 75/55)
20 Overhead Lunges (C: 115/75, R: 95/65, S: 75/55)
25 Lateral Bar Hops

[Rest 2:00 between rounds]

*Perform the movements in a different order each round

WEDNESDAY

_MG_9483WOD

Strength/Skill:
Overhead Complex
1 Push Press + 1 Push Jerk
(10 Min. to Build up to a heavy complex)

MetCon:
For Time
Buy In: 50 Double Unders
25 Power Cleans C: 135/95 Rx: 115/75 S: 95/55
25 Pull Ups
20 Power Snatch C: 135/95 Rx: 115/75 S: 95/65
20 Pull Ups
15 Power Clean
15 Pull Ups
10 Power Snatch
10 Pull Ups
5 Power Cleans
5 Pull Ups
Cash Out: 50 Double Unders

TUESDAY

photo(18)WOD

Strength/Skill:
12 Minute EMOM
Even- 10 UB Wallballs (C: 20-12’/14-10′, R,S: 20/14)
Odd- 10 UB TTB (C,R: TTB, S: Hanging Leg Raise)

MetCon:
9:00 AMRAP
500m Row
then,
1-2-3-4-5…
Burpee Box Jump (C,R,S:24/20 *S-step-up*)

VOTE US “BEST LOCALLY OWNED WORKOUT FACILITY”

Hey Everyone,

If you could take a few minutes out of your day today or soon (before Tuesday, April 14th) to vote for CrossFit Amherst as the “best locally owned workout facility” in this years Artvoice Best of Buffalo 2015, we would really appreciate that. You have to vote for at least 25 things for your ballot to count. Here is the link. Thanks so much!

http://blogs.artvoice.com/avdaily/2015/03/17/the-best-of-buffalo-2015-polls-are-now-open/