SATURDAY

WOD

Teams of 2
For Time
60 Double Unders (each)
60 Shoulder to Overhead (135/95)
60 Burpees
60 Calorie Row
60 Dbl. Dumbbell Box Step Up & Over
60 Toes to Bar
60 Calorie Assault Bike

FRIDAY

WOD

Strength:
Back Squat
5-3-1-1-1
(80,85,90,90,90%)

MetCon:
For Time
30-25-20
15-10-15
5-5-5
Wall Balls (20/14)
Hang Power Snatch (95/65)
Muscle Ups (Bar or Ring)

THURSDAY

Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM

Join us for our bootcamp style class, HUSTLE @ 6 pm! Free for all members and non members!

*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 and/or work on skills

WEDNESDAY

WOD

Strength/Oly:
Every 2:00 x 5
2 Squat Cleans
(Drop and Reset)
Build to a heavy double

MetCon:
For Total Reps
1:00 per station x 3 Rounds
Thrusters (45/35)
Row Calories
Hand Release Push Ups
Assault Bike Calories
Rest

MONDAY

WOD

Strength:
8 Minute EMOM (alt.)
60′ Double Kettlebell Overhead Carry (ahap)
:30 Ring Support Hold

MetCon:
4 Rounds For Time
5 Bear Complex (135/95)
10 Bar Facing Burpees
50 Double Unders

Bear Complex: All 5 movements equals 1 rep. 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

SUNDAY

WOD

Strength:
1.) Strict Pull Ups
10-10-10-10
(add weight if needed)

2.) Single Arm Dumbbell Bench Press
10-10-10-10
(10 reps each side)

MetCon:
12 Minute AMRAP
10 Kettlebell Sumo Deadlift High Pull (53/35)
10 Single Arm Kettlebell Push Press (5 each)
200 m Run
8 Kettlebell Sumo Deadlift High Pull
8 Single Arm Kettlebell Push Press (4 each)
100 m Run
6 Kettlebell Sumo Deadlift High Pull
6 Single Arm Kettlebell Push Press (3 each)
50 m run

SATURDAY

WOD

MetCon:
Teams of 2 For Time
60 Burpees
50 Wall Balls (20/14)
40 Dumbbell Snatch (50/35)
30 Toes to Bar
20 Deadlifts  (275/185)
30 Toes to Bar
40 Dumbbell Snatches
50 Wall Balls
800 m Burden Run (together)

 

CrossFit Amherst’s first official Row-a-thon benefiting Carly’s Club!

We have set the goal of rowing a total of 500,000 m total! The rowing will occur simultaneously to our Saturday morning classes! Come to just row and also hit the WOD that morning.

Requirements:
-Minimum of a 2k row per person.
-Pledge donation by meters, KM, or a flat contribution of $20 or more.

We can’t wait to row our hearts out, crush some meters, and raise money for a great cause!

FRIDAY

WOD

Strength/Oly:
Every 2:00 x 5
3 Power Snatch
(touch & go)
Build to a max 3

MetCon:
For Time
50 Assault Bike Calories
-Rest 2:00-
8 Minute AMRAP
30 Double Unders
20 Air Squats
10 Ring Push Ups

THURSDAY

Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM

2018 Queen City Throwdown Volunteers meeting at 6:00 pm.
NO Hustle Class this week. Hustle will resume on September 20th. 

*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 and/or work on skills