wodify
Announcements
Nightmare Before Christmas WOD on 12/23. No Open Gym. Closed 12/24 and 12/25
Send Joe to Ohio Exhibition Weightlifting Meet on 1/20. All levels welcome. Friendly & fun. $20 donation recommended but not required. Ask Jeff for details
CrossFit Amoskeag – WOD
Barbell Pull Ups
Feet on bench. If you need to put feet on floor, please put it in notes.
Pull-ups (Max reps)
Weighted Pull-ups (1rm)
Chin Over Bar Hold (pronated grip) (Time)
Chin Over Bar Hold (pronated grip)
Nutrition Challenge 2017 (AMRAP – Reps)
15 Min AMRAP
Run 200M
15 Russian KB Swings 70/53
15 Ab Mats Sit Ups