(215) 291-2968 Friday - May 24, 2019

WOD 071914: 5 for me, 5 for you!


Crossfit Novem Teams of 2: 400m Run with Med Ball (20/14#) 10 Med Ball Cleans 5/5 (20/14#) 60 Burpees 60 back squats (95/70) 400m Run with Med Ball (20/14#) 10 Med Ball Cleans 5/5 (20/14#) 60 Box Jumps (24/20) 60 Thrusters (95/70) 400m Run with Med Ball (20/14#) 10 Med Ball Cleans 5/5 (20/14#)) 60

Crossfit Novem
Teams of 2:

400m Run with Med Ball (20/14#)
10 Med Ball Cleans 5/5 (20/14#)
60 Burpees
60 back squats (95/70)

400m Run with Med Ball (20/14#)
10 Med Ball Cleans 5/5 (20/14#)
60 Box Jumps (24/20)
60 Thrusters (95/70)

400m Run with Med Ball (20/14#)
10 Med Ball Cleans 5/5 (20/14#))
60 KB Swings (24/20kg)
60 Push Press (95/70)

400m Run with Med Ball (20/14#)
10 Med Ball Cleans 5/5 (20/14#)

Switching every 5 reps. 1 person works, 1 person rests. Run happens together, no work can start until both athletes complete the run.

Novem Bootcamp

Teams of 3

99 Problems For Time:

99 Partner Burpees

99 Russian Swings

99 Dung Beetle Partner Pass

99 Partner Situps

99 Partner Wall Balls

99 Partner Clapping Pushups

99 Box Jumps

2 People work, 1 runs 400m

Cashout

Wheel Barrel Relay

Same teams of 3

Team must do 300ft, rotating as needed. 2 people work, 1 holds bottom of squat.

Novem Barbell

Snatch – 8 reps above 60%

C&J- 8 reps above 60%

Front Squat – HS

Predefined Skins

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Example Patterns

demo demo demo demo demo demo demo demo demo demo