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In the Breath

tim
Sunday marked a great day at the gym. Our yoga program returned, and with incredible energy! Genevieve Hoellrich lead the class of a jam packed sixteen athletes. I had to recognize there was not quite enough room for the gangletron king, but I observed the session by listening to the laughs (and groans) from my…

6.30.16 – WOD

tim
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CrossFit Amoskeag – WOD View Public Whiteboard Weightlifting Close Grip Bench Press (5×3 across. More weight.) Close Grip Bench Press – Hands no more than 16 inches apart (unless you are huge). Basically the same position as a push up. Metcon Metcon (Calories) AB 4 min Rest 6 min… Metcon (Calories) AB 4 min

6.23.16 – RX Squat

tim
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CrossFit Amoskeag – Going RX View Public Whiteboard Rear Leg Elevated Split Squat (Use DB’s. 8RM @ 30×1 tempo) Top of rear leg on a bench. Front foot out like a lunge. Hold dumbbells to side or barbell on back/front.record a video and send it to info@crossfitamoskeag.com

CompTrain – WEDNESDAY · 06.29.16

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CrossFit Amoskeag – B Side View Public Whiteboard Metcon (Weight) 1. Barbell Conditioning With a running clock… A. At the 0:00 EMOMx6: 3 Squat Snatches at 70% Metcon (Weight) B. At the 10:00 EMOMx6: 3 Squat Clean and Jerks at 70% Metcon (AMRAP – Reps) C. At the 20:00 Death by TTB Back Squats (5…

6.29.16 – WOD

tim
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CrossFit Amoskeag – WOD View Public Whiteboard Warm-up Metcon (No Measure) Row/Run/AB 2 Min 30 SIngle Unders 10 KB Goblet Squats 10 Deadbugs Weightlifting Front Squat (4RM @ 18×8. same wt or better as last week) Metcon Metcon (Time) 30-20-10 KB Swings [70/53] Ring Rows

CompTrain – TUESDAY · 06.28.16

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CrossFit Amoskeag – B Side View Public Whiteboard Metcon (Time) 1. Conditioning 21-15-9 Deadlifts, 315/205 Box Jumps, 30/24 Metcon (No Measure) 2. Row Conditioning 9 x 1:40 on, :20 off (2 min rest after round 5)This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”. Metcon (No Measure)…

6.28.16 – Skill Work

tim
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CrossFit Amoskeag – Going RX View Public Whiteboard Metcon (AMRAP – Reps) 3 Rounds, Not For Time 2 Negative Pull Ups 5 Scap Pull Ups 20s Ring Plank Hold (Ring Push Up Position) Please leave a score of “1” if you complete.

6.28.16 – WOD

tim
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CrossFit Amoskeag – WOD View Public Whiteboard Weightlifting 2 Snatch Pull + 2 Power Snatches (Max Complex) 2 Snatch Pull + 2 Power Snatches Metcon Push/Pull (Time) 21 C2B 9 Thrusters [95/65] 15 C2B 15 Thrusters 9 C2B 21 Thrusters
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