SUNDAY

photo(39)WOD

Extended Warm Up

5 Rounds For Max Reps:
1 Rounds Consists of
1 Minute: Row (cal.)
1 Minute: Sit Ups
1 Minute: Shuttle Sprints (30′)
1 Minute: Med Ball Mountain Climbers
1 Minute: Jumping Split Lunges

SATURDAY

FullSizeRender(64)WOD

Teams of 2 For Time:
60 Burpees
-Rest 1 Minute-
30-26-22-18-14-10
Deadlifts (205/135)
Box Jumps (24/20)
-Rest 1 Minute-
30-26-22-18-14-10
Thrusters (45/35)
KB Swings (53/35)
-Rest 1 Minute-
60 Burpees

*Each athlete is responsible for half the reps of each movement
**Scale accordingly

FRIDAY

FullSizeRender(63)WOD

1.) CrossFit Baseline
500 Meter Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

2.) 10 Minute EMOM (alt.)
5 OHS
:30 ME Push Up
(To ensure proper strength work, switch to front squat if you cannot OHS with heavy weight)

3.) Every :90 for 12 Minutes
3 Power Clean and Jerk (must be touch and go)
*increasing across sets to a max weight

FEBRUARY “GET TO KNOW OUR ATHLETES”

FullSizeRender(62)Our “Get To Know Our Athletes” February spotlight is on Brandon Trusso! Brandon consistently puts in the hard work and has experienced amazing progress since joining CrossFit Amherst. If you are an athlete at CFA then you have most likely experienced his one-of-a-kind sense of humor! We asked him some questions, and here are his answers:

Where is your hometown? – Buffalo, NY

What do you do for a living? – Sales at Porsche of Buffalo and Stand-up Comedian

Do you have any children/pets? If so, what kind/how many? – Pretty sure I don’t have kids, and No Pets

What is your favorite movement in CrossFit? Least favorite? Favorite- Power Cleans Least Favorite- Thrusters

What are your hobbies outside of CFA? – I continue to pursue my comedy career on a regular basis, and host a Podcast radio show that starts this month called SoTru Radio!!!

What would you like to get out of CrossFit long-term?- I would like to look great naked.

Fun Fact about you! – I cried at the end of Titanic even though I knew what was going to happen

THURSDAY

FullSizeRender(61)Open Gym
9:30-10:30 AM & 3:30-6:30 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.

WEDNESDAY

FullSizeRender(60)WOD

Strength:
10 Minute EMOM (alt.)
5 Back Squats
5 Pendlay Rows
*Heavy as possible with good form on both movements

MetCon:
5 Minute EMOM
Wall Balls (unbroken)(20/14)(C:20 ub, Rx:15 ub, S: as needed)
5 Minute EMOM
Wall Balls (unbroken)(20/14)(C:15 ub, Rx:10 ub, S: as needed)
*Clock continues to run for 10 minutes total

TUESDAY

12654532_471754769698418_6560501971157110576_nWOD

Strength:
10 Minute EMOM (alt.)
5 Deadlifts (touch and go as heavy as possible)
5 Strict Dips (add weight if needed)

MetCon:
20 Minute EMOM
5 Push Ups + 5 Pull Ups

2.) For Time
75 KB Swings (53/35)

MONDAY

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Strength:
10 Minute EMOM (alt.)
5 Thrusters (heavy as possible w/ good form)
5 Muscle Ups

MetCon:
1.) 4 Rounds For Time
3 Strict Press
6 Push Press
9 Push Jerk
12 SDLHP
(C: 135/95, Rx: 95/65, S: as needed)

2.) 8 Rounds Of:
:30 Shuttle Sprint Max Effort (30′)
:30 Rest

SUNDAY

12645070_471755393031689_4812957222821726681_nWOD

Strength:
10 Minute EMOM
12 Back Rack Stationary Forward Lunges (Choose challenging weight)

MetCon:
9 Minute AMRAP
2-4-6-8-10-12…

Power Snatch (95/65)
Hand Release Push Ups

Midline Work

SATURDAY

IMG_2345WOD

Teams of 2 For Time
(Relay style)
1-2-3-4-5-6-7-8-9-10
Thrusters (115/85)
KB Swings (53/35)
Burpee Box Jumps (30/24)
Pull Ups
Power Cleans (same)
T2B
Deadlifts (same)
*only 1 athlete works at a time