(215) 291-2968 Tuesday - Dec 11, 2018

WOD 021512: Going up the ladder!


We had an awesome day at CrossFit Novem today!  We did the press for the strength portion and then right into a Ladder of Overhead Squats and Burpees.  Nice job by Andrea, Tunney, Topper, Brian, and Colin for scaling up for the workout! When doing Overhead Squats remember to keep your core tight, weight on

We had an awesome day at CrossFit Novem today!  We did the press for the strength portion and then right into a Ladder of Overhead Squats and Burpees.  Nice job by Andrea, Tunney, Topper, Brian, and Colin for scaling up for the workout!

When doing Overhead Squats remember to keep your core tight, weight on your heels, and send your butt back while you are doing the movement.  This can be a difficult movement in the beginning so keeping that mid line stabilization is key.

Nice job by Andrew, Ken, and Jayson for their first kipping pullups!  Also nice work Andrea and Andy for getting a few butterfly pullups!  Nice work guys!  Remember when doing either the kipping pullup and butterfly pullup, make sure that you work up to the movement because it can be taxing on the shoulders.

Shout out goes to Ralph, Lester and Sydney on their first Rx WOD!

Strength

Press

3-3-3-3

Sets Across

WOD

Overhead Squats (45/35)

Burpees

3,3,6,6,9,9,12,12, …etc

Ladder going up

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