(215) 291-2968 Tuesday - May 21, 2019

WOD 040214: You know, like nunchuk skills, bow hunting skills… Girls only want boyfriends who have great skills


Crossfit Novem Skill Work 12 Minute Kipping Pullups HSPUs / Handstands 15 Minute AMRAP 250m Run 15 Wallballs (20/14) @ 10ft 15 T2B Novem Bootcamp WOD 1 5 Rounds for Time 30 Ground to Overhead 25ft Frog Walks/Jumps 15 Pushups 25ft Frog Walks/Jumps WOD 2 8min AMRAP 10 Ring Rows 10 Goblet Squats Novem Barbell

Crossfit Novem

Skill Work
12 Minute
Kipping Pullups
HSPUs / Handstands

15 Minute AMRAP
250m Run
15 Wallballs (20/14) @ 10ft
15 T2B

Novem Bootcamp

WOD 1

5 Rounds for Time

30 Ground to Overhead

25ft Frog Walks/Jumps

15 Pushups

25ft Frog Walks/Jumps

WOD 2

8min AMRAP

10 Ring Rows

10 Goblet Squats

Novem Barbell

Snatch Pull + Snatch + OHS

2 sets @ 65%, 1 @ 70%, 1 @ 75%

Clean pull +hang clean + clean

2 sets @ 65%, 1 @ 70%, 1 @ 75%

Superman/Hollow-body Cool down 3×6

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo