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Posts Tagged: Karen

  • WOD 110117: “Karabell”

    WOD 110117: “Karabell”

    CrossFit: Strength: Snatch Warm Up Burgener Warm Up – PVC 3 Position Snatch 1 just below the knee + 1 mid-thigh + 1 high in the hip (take 18 Minutes to build up to a heavy complex) Conditioning: “Karabell” 10 RFT 3 Power Snatches (95/65#) 15 Wall Ball Shots (20/14#) 10ft RX+: “Karabell” 10 RFT

  • WOD 121714: Karen

    WOD 121714: Karen

    CROSSFIT Strength Push Jerk 5@50% 5@60% 5@75% 5@80% 5+@85% WOD “Karen” For Time 150 Wallballs (20/14) @ 10Ft   BARBELL A. Snatch – 2@70,2@75,1@80,1@85 B. C&J – 2@70,2@75,1@80,1@85 C. back squat – 2 @ 75%, 2 @ 80%, 1@ 85%   BOOTCAMP

  • WOD 071414: Oh Karen, why you gotta be like that?!

    WOD 071414: Oh Karen, why you gotta be like that?!

    Crossfit Novem Front Squats 8 @ 65% 6 @ 75% 4 @ 80% 3 @ 85% *17 Minute Time Cap “Karen” For Time 150 Wall Ball Shots (20/14#) L1) 100 L2) 75 Cashout Foam Roll Quads, IT, Ham, T-Spine Novem Bootcamp Tabatas 8 rounds each station, 1min rest between stations KB Racked Lunges Singles/Doubles Pike

  • WOD 081713: 3 Times a Lady

    WOD 081713: 3 Times a Lady

    CrossFit Novem: Conditioning WOD: Teams of Five (A Kate Pope Brain Child) 20 Minute AMRAP – Counting Total Rounds of Cindy Only Two People Working on Cindy at a Time: “Cindy” 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Squats One Person Working on Karen: “Karen” 150 Wall Ball Shots – For Time

  • WOD 092612: Karen…

    WOD 092612: Karen…

    Karen. 150 Wall Ball Shots. Ugh. It has been almost 1 year since we tackled this CrossFit Diva of a workout. Big, huge, grandé shout out goes to our boy Steve for PRing this beast by 9 minutes and 3 seconds. Way to go Steve!   Check out how many folks completed this workout the

  • WOD 042112: Jackie, Karen, Eva… Oh My!

    WOD 042112: Jackie, Karen, Eva… Oh My!

    Happy Saturday Team Novem! Today we put together a crazy team WOD that was a mash up of 3 bench mark girls; Jackie, Karen and Eva. We had a fantastic showing considering Abby’s birthday celebration at Frankford Beer Hall on Friday night! Way to be little troopers! Special shout out goes to Keesa and her

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