(215) 291-2968 Thursday - Jun 21, 2018

WOD030718: Snow Day Morning Fitness!


CrossFit Novem: Back Squat 5@40% 5@50% 3@60% Work Sets 5@70% 3@80% 1@90% 1+@95% 20 Minute Cap Conditioning: 14 Minute Infinity Ladder Up by 4 KB Taters (24/16) Burpees Strict Pullups After Each Round 30 Double Unders(90 S, 15 SSD) RX+ SAME! HYBRID WOD 1 12 Minute AMRAP 20 Jumping Lunges 10 Pike Pushups 10 1

CrossFit Novem:

Back Squat
5@40%
5@50%
3@60%
Work Sets
5@70%
3@80%
1@90%
1+@95%

20 Minute Cap

Conditioning:

14 Minute Infinity Ladder
Up by 4
KB Taters (24/16)
Burpees
Strict Pullups

After Each Round 30 Double Unders(90 S, 15 SSD)

RX+

SAME!

HYBRID

WOD 1
12 Minute AMRAP
20 Jumping Lunges
10 Pike Pushups
10 1 Arm DB Thruster
(5 Each Side)

WOD 2
Same

Novem BootCamp:

WOD 1:

3 – 5 Minute Sprint Rounds
250m Run/ 300 Row/ 600 AD
30 Lunge w Leg Pass
20 High Low Planks
10 Ring Row
**Finish early? Rest!**

WOD 2:

6min AMRAP
6 Alt plate push up (45 or 25)
10 KB Swings

-1 min rest

6min AMRAP
10 Curtsey lunge
10 Circle Leg Lift

Novem Barbell Club:

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo