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WOD

15
Apr

TUESDAY

Strength Accessory: Bent Over Barbell Row 10-10-10-10 *Build over 4 sets MetCon:For Time21-15-9 Deadlifts (@ 50%) Chest to Bar Pullups Burpees Box Jump Overs (24/20)
14
Apr

MONDAY

Please go to http://www.buffalospree.com/BOWNY19/ Vote CrossFit Amherst for “Best Fitness Classes” (voting ends Monday!) Skill: Hanstand Push Ups -Progression-Efficiency-Scaling MetCon:20 Minute EMOMMinute 1: 10-15 Handstand...
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13
Apr

SUNDAY

Please go to http://www.buffalospree.com/BOWNY19/ Vote CrossFit Amherst for “Best Fitness Classes” (voting ends Monday!) MetCon:Every 4:00 x 5 500 m Row5 Overhead Squats (from rack)*Increasing...
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12
Apr

SATURDAY

Please go to http://www.buffalospree.com/BOWNY19/ and vote CrossFit Amherst for “Best Fitness Classes”(voting ends April 15th) MetCon:Teams of 2 For Time 15-12-9 Power Clean (135/95) 10-10-10...
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11
Apr

FRIDAY

MetCon:20 Minute AMRAP50 Double Unders40 Dumbbell Hang Snatch (50/35)30 Pushups 20 DB Box Step-ups (24/20)
10
Apr

THURSDAY

Open Gym5:30 AM-7:00 AM9:30 AM-10:30 AM3:30 PM-6:30 PM *The WOD for Fridays will be posted at the box on Thursdays for those that cannot make...
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9
Apr

WEDNESDAY

MetCon:5 Steady Rounds 200 m Run 10 Toes to Bar 5 Deadlifts @ 70-80% – rest 1:00 – *Increase weight of Deadlift over course of...
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8
Apr

TUESDAY

Strength:Push Press 5-5-3-3-3-1-1-1-1 Every 2:00 for 18:00 Building to heavy, perfect single Strength Accessory:3-5 Rounds (move steadily through) 50’/50′ X-carry (as heavy as possible) :30...
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