(215) 291-2968 Friday - Apr 26, 2019

WOD 041115: Fitness and Neighborhood Cleanup!


CROSSFIT NOVEM Teams of 2 – 3 Rounds 1 minute at each Station Counting TOTAL REPS – partners switch as needed. Round 1 “Rest” = Singles Unders (don’t count) Round 2 “Rest” = Plank Holds (don’t count) * Kettle Bell Swings (24/16kg) * Thrusters (95/65#) * Burpee Box Jumps (24/20″) * Wall Ball Shots (20/14#)

CROSSFIT NOVEM

Teams of 2 – 3 Rounds
1 minute at each Station Counting TOTAL REPS – partners switch as needed.

Round 1 “Rest” = Singles Unders (don’t count)
Round 2 “Rest” = Plank Holds (don’t count)

* Kettle Bell Swings (24/16kg)

* Thrusters (95/65#)

* Burpee Box Jumps (24/20″)

* Wall Ball Shots (20/14#) 10 Ft

3 Minutes of Rest between Rounds, during the rest teams must complete a 400 Meter Run.

 

NOVEM BARBELL

“one and a half” snatches 6 sets of two
full snatch, on the way up from standing – stop @ parallel and drop
to the bottom and bounce up again
German Cleans – 5 sets – start @ 65%
Toes 2 bar / toes thru rings – 3 sets

 

NOVEM BOOTCAMP

Teams of 2
Stadium Style Relays
5 Min AMRAP
5 Tire Flips + Tire Hops
5 Burpees
-1 Min rest-
5 Min AMRAP
5 Pull Ups
5 Heavy DB Thrusters
-1 Min Rest-
5 Min AMRAP
10 Hulk Smash Battle Ropes
10 (5/5) X Sit Ups Teams of 4
Relay Race for Time:
100 ft Shuttle Run
100 ft Weighted Rope Pull + Sprint
100 ft Broad Jump
100 ft Lateral Shuffle

*Each team member does their 100 ft
at one time and then tags in the next team
member until every member of the team has
done each movement once

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