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WOD031318: Timing Our Tempo Front Squats


CrossFit Novem: Tempo Front Squats (5-7) 5 x 2-1-0-1 Work up to a heavy set – not to failure Conditioning: 10 Minute AMRAP (A) 7 Thrusters (95/65#) (B) 7 Pull Ups (C) 7 Calorie Air Dyne RX+ 10 Minute AMRAP 7 DB Thrusters (50/35#) 7 Chest To Bar Pull Ups 7 Calorie Air Dyne Novem

CrossFit Novem:

Tempo Front Squats
(5-7) 5 x 2-1-0-1
Work up to a heavy set – not to failure

Conditioning:

10 Minute AMRAP
(A) 7 Thrusters (95/65#)
(B) 7 Pull Ups
(C) 7 Calorie Air Dyne

RX+

10 Minute AMRAP
7 DB Thrusters (50/35#)
7 Chest To Bar Pull Ups
7 Calorie Air Dyne

Novem BootCamp:

WOD 1:

7min Amrap
15 Wall Balls
30s Boat Pose

7min AMRAP
10 Push Press (30/20)
10 Alternating Side lunges x1DB (30/20)

WOD 2:

8-10-12-14
CAL AD
20-30-40-50
Cross Body Mountain Climbers
16-20-24-28
DB snatch (45/30)

Novem Barbell Club:

Continue Barbell Programming!

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