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  • WOD 052816: Kettle Bell Concoction!

    WOD 052816: Kettle Bell Concoction!

    CrossFit Novem: Mobility Movement Prep: As A large group – partnered up Go through each variation of KB movements, Making sure we have the correct weight for each person and technique is on point. Conditioning: KettleBellin’ For Time: Teams of Two – (24/16kg) 50 KB Thrusters (single arm) 50 KB Swings 50 KB Racked Lunges

  • WOD 052716: Max Effort Mash Up

    WOD 052716: Max Effort Mash Up

    CrossFit Novem: Clean Warm Up Clean Complex: 5 sets – building up 1 Power Clean + 1 Front Squat + 1 Jerk Drive + 1 Push Jerk *15 Minutes Conditioning: 3 Rounds – 1 Minute at Each Station 1) Max Effort AAB Calories 2) Max Effort Box Jumps 3) M.E. Hang Power Clean + Power

  • WOD 052616: Fun with Front Squats!

    WOD 052616: Fun with Front Squats!

    CrossFit Novem: Front Squats Warm up sets: 5 x @ bar% 5 x @ 40-45% Work Sets: 8 x 65% 6 x @ 75% 4 x @ 80% 3+ x @ 85 17 Minute Cap Conditioning: For Time 21-15-9 Toes To Bar Front Squats (155/105#) Ring Rows   RX+ Elizabeth – retest 21-15-9 Cleans (135/95#)

  • WOD 052516: Mid Week Snatch Sets!

    WOD 052516: Mid Week Snatch Sets!

    CrossFit Novem: Snatch Warm Up *5 Minute Cap Snatch Complex 5 Sets – building up 1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch + 1 Snatch *20 Minutes Conditioning: 10 minute Alternating EMOM A) 5 Power Snatches (115/75#) B) 30 Double Unders   Sub for DUs = 60 Singles or 15 SSDs

  • WOD 052416: Push Up, Jerk, & Press!

    WOD 052416: Push Up, Jerk, & Press!

    CrossFit Novem: Push Jerk Warm up sets: 5 x @ bar% 5 x @ 40-45% Work Sets: 8 x 50-55% 6 x @ 65% 4 x @ 70% 3+ x @ 75% 17 Minute Cap Conditioning: For Time: 7-5-3-3-5-7 Push Press (115/75#) Strict Handstand Push Ups OHWL (45/25#) (1,1,2,2…) 200 Meter Run after each round,

  • WOD 052316: Getting Heavy Over Head!

    WOD 052316: Getting Heavy Over Head!

    CrossFit Novem: Overhead Squats Warm up sets: 5 x @ bar% 5 x @ 40-45% Work Sets: 8 x 50-55% 6 x @ 65% 4 x @ 70% 3+ x @ 75% *17 Minute Cap Conditioning: 12 Minute AMRAP 10 Burpees 5 Thrusters (115/75#) 10 Pull Ups   RX+ 8 Sets – 90 seconds per

  • WOD 052216: Sunday Lunges!

    WOD 052216: Sunday Lunges!

    CrossFit Novem: Clean Complex 5 Sets 1 Clean DL 2 Hang Clean Pulls 1 Hang Power Clean 2 Front Squat Up on Weight Start at 50% 17 Minute Cap   Conditioning: 12 Minute AMRAP 10 OHWL (45/25) (1,2,3….) 10 Double Unders (DU ascend 10 Reps after each round) 10 Thrusters (95/65) 30 sec Hollow Hold

  • WOD 052116: It’s Better with a Buddy(carry)!

    WOD 052116: It’s Better with a Buddy(carry)!

    CrossFit Novem:  Team Movement Prep 2 Rounds 5 RDL 5 Burpee Transitions 50 ft Waiters Walk Ankle Stretch Warm up Deadlift Conditioning: Team WOD Teams of 2 20 Minute AMRAP 20 Deadlifts (225/155) 100m Buddy Carry (Switch at 50m) (Sub 2xKB 24/16) Farmers Carry 15 Man on Fire Burpees One Person Works one person Rests

  • WOD 052016: “Nancy”

    WOD 052016: “Nancy”

    CrossFit Novem: Movement Prep 2 Rounds High Knees Butt Kickers 5 Hang Power Snatch 5 Overhead Squats Conditioning: Nancy 5 RFT 400m Run 15 Overhead Squats (95/65 L1) 4 Rounds   Cashout Tabata (8R 20s Work/10s Rest) Cal Row or AD (Athletes can start themselves) Novem BootCamp: WOD 1: 5 -10-15-20 DB Clusters 20-15-10-5 Speed

  • WOD 051916: Push Presses for All!

    WOD 051916: Push Presses for All!

    CrossFit Novem: Push Press Warm up sets: 5 x @ bar% 5 x @ 40-45% Work Sets: 8 x 50-55% 6 x @ 65% 4 x @ 70% 3+ x @ 75% *17 Minute Cap Conditioning: For Time 21-15-9 Wallballs (20/14) @ 10ft Burpees HSPUs (Sub Strict Press 75/55)   Rx+ Wallballs (25/20) @ 10ft

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