+174 123 456 789 Wednesday - Jul 30, 2014
  • WOD 072814: Hang 10, Brah!

    WOD 072814: Hang 10, Brah!

    Crossfit Novem Press 8@65% 6@75% 4@85% 3@90-95% 1-2-3-4-5-6-7-8-9-10 Hang Power Snatch (115/80) 10-9-8-7-6-5-4-3-2-1 Strict Pullups Novem Bootcamp For Time: 800m Run 25 Burpee Box Jumps 50 Doubles/100 Singles 75 OHWL (1,2,3…) 50 Doubles/Singles 25 Burpee Box Jumps 800m Run 10-12min Decompression Session Novem Barbell Backsquat 3 sets x 10reps @ AHAP(as heavy as pos) hang

  • WOD 072514: Thruster City, USA

    WOD 072514: Thruster City, USA

    Crossfit Novem Thrusters 5×3 Start 65% – working your way up to a Heavy Triple for the day. For Time: 100 Double Unders 10 Strict Pull Ups 20 Clusters (70% of days best triple) 10 Strict Pull Ups 100 Double Unders Sube for DUs = 300 Singles, 50 SSDs Novem Bootcamp 10min EMOM Buy In:

  • WOD 072414: Hamburguesa!!

    WOD 072414: Hamburguesa!!

    Crossfit Novem “Hamburguesa” For Time 5 Pullups 10 Pushups 15 Air Squats 250m Run 21 KB Swings (24/16) 12 Pullups 400m Run 75 Wallballs (20/14) @ 10 FT 400m Run 12 Pullups 21 KB Swings 250m Run 15 Air Squats 10 Pushups 5 Pullups Novem Bootcamp WOD 1 12min AMRAP 20 Lateral Box Step Overs

  • WOD 072314: Deficit Hand Stand Pushups…. Nuff Said.

    WOD 072314: Deficit Hand Stand Pushups…. Nuff Said.

    Crossfit Novem Power Clean + Power Jerk + Split Jerk 6 sets, starting @ 65% Conditioning 15-12-9 Power Cleans (155/105) Deficit Handstand Pushups (6″/4″) Novem Bootcamp Four 6min AMRAPS, 2min rest between each 1: 10 Med Ball Cleans 15 Wall Ball Sit Ups 2: 10 Ball Slams 15 Steps Backward in Plank 3: 5 Renegade

  • WOD 072014: Mobilize Before You Exercise!!

    WOD 072014: Mobilize Before You Exercise!!

    Crossfit Novem 10min Guided Mobility For Time: 800 Meter Run 30 Burpee Box Jumps (24/20”) 30 OHS (95/65#) 30 Squat Cleans (95/65#) 800 Meter Run Novem Bootcamp Three 6min AMRAPS, 2min rest between each a: 10 Lateral Box Step Overs 20/20 Mountain Climbers b: 10 Ball Slams 20/20 Flutter Kicks c: 10 Ring Rows 20/20 Russian

  • WOD 071914: 5 for me, 5 for you!

    WOD 071914: 5 for me, 5 for you!

    Crossfit Novem Teams of 2: 400m Run with Med Ball (20/14#) 10 Med Ball Cleans 5/5 (20/14#) 60 Burpees 60 back squats (95/70) 400m Run with Med Ball (20/14#) 10 Med Ball Cleans 5/5 (20/14#) 60 Box Jumps (24/20) 60 Thrusters (95/70) 400m Run with Med Ball (20/14#) 10 Med Ball Cleans 5/5 (20/14#)) 60

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