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 – B Side
Back Squat (Find new 5RM)
Metcon (AMRAP – Rounds and Reps)
2 Rounds:
AMRAP 5 Minutes:
200′ Shuttle Run (100′ out and back)
5 Squat Clean Thrusters 185/135lbs
Rest 3:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
10 Burpee Box Jump Overs 24/20″
100′ Farmers Carry 100/70lbs per hand
10 Alternating Pistols
10 Burpee Box Jump Overs 24/20″
100′ Farmers Carry
20 Pistols
10 Burpee Box Jump Overs 24/20″
100′ Farmers Carry
30 Pistols
etc…
Metcon (Time)
10 Rounds:
Not for time
30 Double Unders
2 Strict Muscle-Ups