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  • WOD 082716: All the Points!

    CrossFit Novem: Team Movement Prep 2 Rounds High Knees / Butt Kickers 5 Thrusters 5 Hang Power Snatch 30 sec HS Hold 5 Pullups 5 Wallballs Conditioning: Team WOD Teams of 2 ALL THE POINTS 20 Minute AMRAP 1 Pt Situps Air Squats Pushups 2 Pts Burpees Thrusters (115/75) Wallballs (20/14) @ 10ft 3pts Squat

  • WOD 082616: Turkish Get-Up and At ‘Em!

    WOD 082616: Turkish Get-Up and At ‘Em!

    CrossFit Novem: Turkish Getup Work up to Heavy Single 12 Minute Cap  Conditioning: For Time 40 Pullups 40 Cal Row / Cal 10 Squat Clean (115/75) 30 Wallballs (20/14) @ 10ft 30 Burpees 10 Squat Cleans (135/95) 20 Box Jumps (30/24) 20 T2B 10 Squat Cleans (185/125) 25 Minute Cap Novem BootCamp: WOD 1: 6

  • WOD 082516: Who Doesn’t Love a Deadlift?!

    WOD 082516: Who Doesn’t Love a Deadlift?!

    CrossFit Novem: Deadlift Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% 17 Minute Cap Conditioning: 10 Minute AMRAP 10 Deadlifts (225/155) 10 Wallballs (20/14) @ 10ft 15 HR Pushups   Rx+ 10 Deadlifts (275/190) 15 Wallballs (25/20) @

  • WOD 082416: “Helen”

    CrossFit Novem: Push Jerk Warmup 5@ barbell 5@50% 5@55% Work Sets 5@60% 5@70% 5+@75%  17 Minute Cap Conditioning: Helen 3 RFT 400m Run 24 KB Swings (24/16) 12 Pullups   RX+ 3 RFT 400m Run 24 KB Swings (32/24) 12 C2B Pullups   Optional Cashout 5x 200m Run 1:1 Work: Rest Ratio Novem BootCamp: WOD

  • WOD 082216: Overhead Squats and a “Fight Gone Bad”

    WOD 082216: Overhead Squats and a “Fight Gone Bad”

    CrossFit Novem: Overhead Squats Warmup 5@ barbell 5@50% 5@55% Work Sets 5@60% 5@70% 5+@75% 17 Minute Cap Conditioning: Overhead Squats Warmup 5@ barbell 5@50% 5@55% Work Sets 5@60% 5@70% 5+@75%  17 Minute Cap Novem BootCamp: WOD 1: Bootcamp Fight Gone Bad 3 Rounds M.E. for Reps Wall balls KB Sumo Deadlift High Pull (24/16kg) Box

  • WOD 082116: Bench, Clean, & Push!

    WOD 082116: Bench, Clean, & Push!

    CrossFit Novem: Bench Press Warmup 5@45lbs 5@50% 5@55% Work Sets 5@60% 5@70% 5+@75% *18 Minutes Conditioning: 6 Rounds In 90 Seconds Complete: 5 Hang Power Cleans (155/105#) 10 Hand Release Push Ups 15 Air Squats 30 sec. Rest Between Rounds   RX+ 5 Hang Power Cleans + Jerks (155/105#) 10 Hand Release Push Ups 15

  • WOD 082016: “31 Heroes”

    CrossFit Novem: Movement Prep: 2 Rounds Warm Up Thrusters to working weight Set Up Pull Ups 5/5 Step Ups 5/5 OHWL with plate (45/25#) Conditioning: Teams of Two “31 Heroes” 31 Minute AMRAP 8 Thrusters (155/105#) 6 Rope Climbs (sub 8 strict pull ups) 11 Box Jumps (30/24”)   1 Person works on the round

  • WOD 081916: Assault Bike Battle!

    WOD 081916: Assault Bike Battle!

    CrossFit Novem: Movement Prep: 2 Rounds 20 sec AAB 3 Temp Ring Rows 5 KB Swings 3 Strict Pull Ups  Conditioning: For 24 Minutes 6 Rounds A) 20 Calories on Air Dyne B) 20 Ring Rows C) 20 KB Swings (24/16kg) D) 10 Strict Pull Ups   RX+ Max Out at each station – Must

  • WOD 081816: EMOMs & AMRAPs, Oh my!

    WOD 081816: EMOMs & AMRAPs, Oh my!

    CrossFit Novem: Snatch Warm Up 5 Minutes as a group   Snatch 9 Minute EMOM Minute 1, 2 & 3 3 High Hang Snatch Minute 4, 5 & 6 2 Mid-Thigh Snatch Minute 7, 8 & 9 1 Snatch *Athlete may add weight each minute but if a rep is missed due to weight have

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