CROSSFIT AMHERST HOLIDAY SCHEDULE

CrossFit Amherst Holiday Schedule:

Wednesday, December 24th (Christmas Eve)- Open Gym 5:30AM-7:30AM & 12PM-2PM (No Classes)

Thursday, December 25th (Christmas)- Closed

Friday, December 26th- Open Gym 9AM-1PM (No Classes)

Saturday, December 27th- Resume normal class schedule

Wednesday, December 31st (New Year’s Eve)- Last class of the day will be 4:30PM

Thursday, January 1st (New Year’s Day)- Closed

Friday, January 2nd- Resume normal class schedule

 

FRIDAY

photo(17)WOD

Strength/Skill:
A.) Deadlift
5-3-2+ (65,75,85%)

B.) Pull-Ups
3 x 5 Strict (3 sec. tempo up-hold-down) + ME kipping

MetCon:
5 Rounds for time
10 1-arm KB Thrusters, R (35/26)
10 MB Situps (20/14)
10 1-arm KB Thrusters, L (35/26)
10 MB Situps (20/14)
*10-yd Sprint b/t each mov’t

COMP – WT Event 2, WOD 2

For time -

 
9 Wallballs (20,10’/14,9′)
21 KB Swings (53/35)
9 Wallballs
21 Pushups
9 Wallballs
21 Abmat Situps
15 Wallballs
15 KB Swings
15 Wallballs
15 Pushups
15 Wallballs
15 Abmat Situps
21 Wallballs
9 KB Swings
21 Wallballs
9 Pushups
21 Wallballs
9 Abmat Situps

25 minutes Time Cap

**Post all times/results to comments

WEDNESDAY

photo(58)WOD

Strength/Skill:
A.) Back Squat
5-5-5+ (55,65,75%)

B.) HSPU
3×5 strict w/3 second pause at top

MetCon:
20 Minute AMRAP
20 Deadlift (95/65)
40 Double Unders
20 KB Swings (53/35)
40 Double Unders
20 OHS (95/65)
40 Double Unders
20 Toes to Bar
40 Double Unders
20 Power Clean (95/65)
40 Double Unders
20 Shoulder to Overhead (95/65)
40 Double Unders

CROSSFIT AMHERST HOLIDAY SCHEDULE

CrossFit Amherst Holiday Schedule:

Friday, December 19th- Last class of the day will be 4:30PM (CFA Christmas Party starts @ 7PM)

Wednesday, December 24th (Christmas Eve)- Open Gym 5:30AM-7:30AM & 12PM-2PM (No Classes)

Thursday, December 25th (Christmas)- Closed

Friday, December 26th- Open Gym 9AM-1PM (No Classes)

Saturday, December 27th- Resume normal class schedule

Wednesday, December 31st (New Year’s Eve)- Last class of the day will be 4:30PM

Thursday, January 1st (New Year’s Day)- Closed

Friday, January 2nd- Resume normal class schedule

TUESDAY

CFA_Dec.16WOD

Strength/Skill:
Clean (3 sec. pause at knee + Jerk)
5 x (2+1)

MetCon:
For Time
3-6-9-12-15-18-21 Wallballs (20/14)
3-5-7-9-11-13-15 V-ups
3-4-5-6-7-8-9 Burpee Box Overs (24/20)