THURSDAY

img_8116Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-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-15WOD

MetCon:
“Wood”
5 Rounds For Time of:
400 m Run
10 Burpee Box Jumps (24/20)
10 Sumo Deadlift High Pulls (95/65)
10 Thrusters (95/65)
Rest 1:00

Endurance Work (Done on your own):
3000 m Row
(Perform at 70% effort)

Mobility (Done on your own):
Apley Stretch (1:00/side)
Instep Stretch (1:00/side)
Pancake Stretch (1:00)

TUESDAY

14449756_568719356668625_7206923361645223795_nWOD

Oly:
15:00 EMOM
1 High Hang Squat Clean
(work up to a heavy but perfect single)

MetCon:
20 Minute AMRAP
20 Russian Twists
40 ft. HS Walk (Scale: HS Holds)
10 Strict Toes To Bar
80 ft. Single Arm Kettlebell Overhead Walking Lunge (35/24)

Accessory Work (Done on your own):
GHD Sit-Up 20-20-20
Side Plank Rotation 5-5-5
Romanian Deadlift 15-12-9 (0.25x bodyweight)

Mobility Work (Done on your own):
Vinyasa Flow (4 x Max Hold)

MONDAY

fullsizerender-14WOD

Strength:
1.) Back Squat (De-load)
4 x 5
(60% of 1 RM)

2.) Weighted Pull Ups
3 x 5
(50% of 1RM)

MetCon:
“Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups

Midline:
Tabata Hollow Body Rocks

Accessory Strength Work (Done on your own):
Banded Face Pull With External Rotation 6-6-6-6
French Press 10-10-10-10 (AHAP)
Frog Kicks 10-10-10-10
(refer to the CrossFit Amherst YouTube movement library links on BTWB)

Mobility (Done on your own):
Down Dog (1:00)
Seated Forward Fold (1:00)
Frog Stretch (1:00)
Pigeon Stretch (1:00)

SUNDAY

14449863_10154564935991477_6771587399409050250_nWOD

Strength:
12:00 EMOM (alt.)
5 Strict Pull Ups
5 Strict Dips

MetCon:
CrossFit Games Open 13.4
7:00 AMRAP
3 Clean & Jerks (135/95)
3 Toes To Bars
6 Clean & Jerks
6 Toes To Bars
9 Clean & Jerks
9 Toes To Bars
etc…

SATURDAY

photo(39)WOD

Teams of 2:

1.) 9:00 AMRAP
20 Calorie Row
Front Rack Lunges (115/75)

2.) 10:00 AMRAP
Barbell Hold (Overhead) (95/65)
6 Burpee Box Jump Overs
6 Pull-ups

3.) For Time
200 m Burden Run (53/35)
25 Kettlebell Swings (53/35)
25 Wall Balls (20/14)
200 m Burden Run
25 Kettlebell Swings
25 Wall Balls

FRIDAY

14316954_561337370740157_2744463390228632599_nWOD

Oly:
Squat Clean
6 x 2
(85% of 1RM)

Strength:
Bench Press
4 x 6
(70% of 1RM)

MetCon:
9 Minute AMRAP
12 KB Hang Power Snatch (53/35)
12 Deadlifts (95/65)
12 Push Ups

Endurance Work (Done on your own):
3 Rounds For Time of:
500 m Row
Rest 1:00
20 Airdyne Calories
Rest 1:00

Mobility Work (Done on your own):
Shoulder Smashes (2:00 each)
Kneeling Shoulder Stretch (1:00)
Pigeon Stretch (2:00 each)
Prone Cobra (1:00)

THURSDAY

fullsizerender150Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-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

img_7901WOD

MetCon (choose appropriate level):
RX:
For Time:
1600 m Run
250 Burpees

Scaled 1:
For Time:
1200 m Run
175 Burpees

Scaled 2:
For Time:
800 m Run
100 Burpees

Midline Work (Done on your own):
Plank Hold 5 x 1:00 (1:00 rest between)

Mobility Work (Done on your own):
Instep Stretch (1:00 each side)
Banded Shoulder Mobility (1:00 each side)
Seated Foreward Fold (1:00)

TUESDAY

fullsizerender-13WOD

Strength/Oly:
Squat Snatch
6 x 2
(85% of 1RM)

MetCon:
“Foo”
13 Bench Press (170/115)
Then, complete as many rounds as possible in 20 minutes of:
7 C2B
77 Double-UndersĀ 
2 Squat Clean Thrusters (170/115)
28 sit-ups

Strength Work (Done on your own):
Glute Kickback 20-20-20-20
Barbell Curl 15-15-15-15 (using heaviest weight per set)
Kettlebell Shrug 10-10-10-10
(refer to the CrossFit Amherst YouTube movement library links on BTWB)

*Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff’s Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.