(215) 291-2968 Monday - Feb 18, 2019

WOD 032715: CF Open 15.5


CROSSFIT NOVEM WOD CF Open 15.5 27-21-15-9 Cal Row Thrusters (95/65)   NOVEM BOOTCAMP 15 Min AMRAP 15 Box Jumps 15 V Ups or Seated Knee Tucks 15 Jumping Lunges (1,2,3…) 15/15 Russian Twists *at the 3, 6, 9, and 12 min marks, whole class comes into wall sit on blue wall and must complete

CROSSFIT NOVEM

WOD

CF Open 15.5

27-21-15-9

Cal Row

Thrusters (95/65)

 

NOVEM BOOTCAMP

15 Min AMRAP
15 Box Jumps
15 V Ups or Seated Knee Tucks
15 Jumping Lunges (1,2,3…)
15/15 Russian Twists

*at the 3, 6, 9, and 12 min marks, whole class comes into wall sit on blue wall and must complete 4 passes of a 15 lb plate before resuming AMRAP Cashout

3 Rounds
90 Sec: Superman/Banana
Please call out/add in variations: “Supermans falling from the sky” = hold in superman, but arms and legs alternate up and down like flutter kicks; Same thing in “Banana”, add in a few seconds of flutter kicks

30 sec bw rounds

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo