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Posts Tagged: CrossFit Fishtwon

  • WOD 112914: Saturday Relays!

    WOD 112914: Saturday Relays!

    Crossfit Novem “Teams of 3” 15 Minutes to declare a 1 RM Front Squat. 3 attempts for Each Athlete. Weights can only go up, not down. *total lbs moved for all 9 lifts, only successful lifts count. 12 Minute AMRAP 8 Toes To Bar 12 Box Jumps (20”) Comp Class 7 two-minute Rounds of: 50

  • WOD 112814: Cirque Du Soleil

    WOD 112814: Cirque Du Soleil

    Crossfit Novem “Skill Day” 12 Minutes Rope Climb Handstand Walk Handstand Pushups Kipping Pullups Muscle Ups For Time: 50 Wall Ball Shots 1 Rope Climb/4 Strict Pull Ups 40 Sit Ups 1 Rope Climb/4 Strict Pull Ups 30 Foot Handstand Walk 1 Rope Climb/4 Strict Pull Ups 20 KB Swings (32/24kg) 1 Rope Climb/4 Strict

  • WOD 112614: Jaybird!

    WOD 112614: Jaybird!

    Crossfit Novem German Snatch Complex 5 Sets – Working Up in Weight Pausing for a 3 count at each position. – Sn Dl – Knee – Knee – Mid Thigh – Mid Thigh – Power Sn – Power Sn – Full Squat – Full Squat – Power Position “Jaybird” 5 RFT 3 Power Snatches @70%

  • WOD 112314: Lucky Number 7

    WOD 112314: Lucky Number 7

    Crossfit Novem “The Seven” 7 RFT 7 Handstand push-ups 7 Thrusters (135/95#) 7 Knees to elbows 7 Deadlifts (245/155#) 7 Burpees 7 Kettlebell swings (32/24kg) 7 Pull-ups Novem Bootcamp Five 5in AMRAPs, 1min Rest between each. 1: 25ft Tire Flips 10 Box Jumps 2: 10/10 Piked Shoulder Touches 10 Pushups 10 Air Squats 3: 10/10

  • WOD 112214: The Wind Beneath My Wings

    WOD 112214: The Wind Beneath My Wings

    Crossfit Novem Teams of 2 20 min to establish max clean. Score is total between both team members 12min AMRAP 10 Racked Lunges (95/65) 20 Wallballs (20/14) @ 10ft 10 Lateral Hops over the bar Novem Bootcamp Three 8min AMRAPS, 2min rest between each. Teams of 2 1: 20 Goblet Side Lunges 10 Partner Burpees

  • WOD 112114: All The Presses

    WOD 112114: All The Presses

    Crossfit Novem 1 press +1 push press + 1 push jerk 21-15-9 Thrusters (115/80) Burpee Box Jump Overs (20) Novem Bootcamp Tabata 8 Rounds, 1min Rest between stations. DB Thrusters Jumping Pullups Calorie Row Shoulder Squats T-Spine Rolls sit ups

  • WOD 112014: It takes 3 to make it out-a-sight!

    WOD 112014: It takes 3 to make it out-a-sight!

    CrossFit Novem: Strength: Snatch Complex 1 Snatch Deadlift + 1 High Hang Snatch + 2 Overhead Squats Conditioning: 5 Minute AMRAP 5 SAntches (115/80#) 50 Double Unders – 1 minute rest – 5 Minute AMRAP 15 KB Swings (24/16kg) 50 Double Unders – 1 minute rest – 5 Minute AMRAP 5 Strict Pull Ups 50

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