SUNDAY

IMG_5609WOD

Teams of 4,
20:00 AMRAP
400 m Burden Run (MB)
ME KB Swings (53/35, 44/26)
ME Situps
ME Wallwalks
*P1 starts run, hands off MB to P2 then performs ME KB Swings until P2 hands MB off to P3. Continues conga/relay style. P4 hands MB off to P1.

SATURDAY

photo(27)CrossFit Amherst Takes Over Reebok
Location: Reebok Outlet Store, Niagara Falls
Time: 10:30 AM (arrive before 10:30 AM)
WOD: Announced in store

(No 9 AM Class at CFA/There will still be a 10:30 AM Competition Class at CFA)

FRIDAY

photo(26)WOD

Strength WOD:
3 Rounds
8 Back Squat (same weight across)
10 Strict HSPU
(10 reps with up to 1 ab mat or

5 reps with 2 Ab Mats + 5 off box or
10 reps off the box)

MetCon:
For time
5-4-3-2-1
Deadlift (C: 315/225, Rx: 255/125, S: 135/95)
Muscle-ups

SATURDAY, APRIL 25th

Attention CrossFit Amherst members: There will be NO 9:00 AM class this Saturday, April 25th. We will still be holding Competition Class at 10:30 AM for our competitors.

We encourage all, that would normally attend the 9:00 AM class on Saturdays, to join us at the Reebok Outlet Store at the Niagara Falls Outlet Mall to crush a workout in the store at 10:30 AM.

 

THURSDAY

photo(25)WOD

Strength/Skill:
Clean Complex
1 Power Clean + 1 Hang Clean (full) (ak) + 1 Front Squat + 1 Jerk
5 x (1+1+1+1)

MetCon:
For Time
200 m Run
20 C2B
200 m Run
20 KBS (70/53, 53/35, 44/26)
200 m Run
20 TTB
200 m Run
20 Box Jump Overs (24/20)
200 m Run

TUESDAY

11167683_10153279670866477_8736663354794200765_nWOD

Strength WOD:
5 Rounds Not For Time
5 Deadlift
10 Strict Ring Dips
15 Strict Pullups
*increase weight each round (deadlift)
**scale to parallel boxes (dips)
***scale to smallest band possible or ring rows (pull ups)

MetCon:
6:00 AMRAP
1000 m Row (afap)
ME Double Unders

MONDAY

11174977_10206691475345772_5062183971257543204_nWOD

5:00 EMOM
Handstand Holds
:20 Hold
*Or walk progression (hand lifts, shoulder taps)

MetCon:
For time –
21 Thrusters (C:115/75, R:95/65, S:75/55)
40 Situps
18 Thrusters
40 Situps
15 Thrusters
40 Situps
9 Thrusters
40 Situps
6 Thrusters
40 Situps
3 Thrusters