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

WOD 071713: Happy Birthday Andrea


CrossFit Novem: Strength WOD:  10 Minutes to establish Max Effort Unborken Chin Ups Conditioning WOD:  10-9-8-7-6-5-4-3-2-1 Ground To Overhead w/a Plate (45/35#) 1-2-3-4-5-6-7-8-9-10 Weighted Overhead Walking Lunges (45/35#) Novem BootCamp WOD No. 1  12 Minute AMRAP 20 Flutter Kicks 250 Meter Medball Run 20 Walking Lunges with Medball WOD No. 2 10 Minute AMRAP 3

CrossFit Novem:

Strength WOD: 

10 Minutes to establish

Max Effort Unborken Chin Ups

Conditioning WOD: 

10-9-8-7-6-5-4-3-2-1

Ground To Overhead w/a Plate (45/35#)

1-2-3-4-5-6-7-8-9-10

Weighted Overhead Walking Lunges (45/35#)

Novem BootCamp

WOD No. 1 

12 Minute AMRAP

20 Flutter Kicks

250 Meter Medball Run

20 Walking Lunges with Medball

WOD No. 2

10 Minute AMRAP

3 Man Makers

10 Lateral Hops over Dumbbell

3 Cartwheels

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