Programming

WODs

Sunday

CrossFit Amoskeag – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (every :30 bump up the pace- start out EZ and finish…
WODs

Saturday

CrossFit Amoskeag – WOD View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Sampson Stretches 10 Curtsey Squats 5 Inch…
WODs

Body Building Day 2

CrossFit Amoskeag – Weightlifting View Public Whiteboard Weightlifting A1. Strict press 5×2 @ 90% A2. prone barbell row 5×8 superset Weightlifting B1. Weighted pushups…
WODs

Wednesday

CrossFit Amoskeag – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Bike @ Moderate Pace for 2:00 1 ROUND 8 Up-Downs 8 Cossack Squats…
WODs

Body Building Day 1

CrossFit Amoskeag – Weightlifting View Public Whiteboard Weightlifting A1. Bench press 5×2 @90% A2. prone DB row with 3 second pause at top 5×6…
WODs

Monday

CrossFit Amoskeag – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ Warm-up on the Bike or Rower… Into… 2 ROUNDS :30 Active…
WODs

Monday

CrossFit Amoskeag – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :45 Row 10 Alt. Groiners 10 Glute Bridges :30 Shoulder Taps…
WODs

Sunday

CrossFit Amoskeag – WOD View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Cal Bike 10 Scap Pull-Ups 8 KB Sumo…
Menu