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

WOD 090315: Get on Up!


CrossFit Novem: Strength/Skill: Turkish Getups 15 Minutes Work up to Heavy Single On Each Arm Conditioning: 8 Minute AMRAP 200m Run 5 Bar Muscle Ups If No Bar MUs Sub 2xC2B Pullups – 90 Sec Rest – 8 Minute AMRAP 10 Wallballs (20/14) @ 10 Ft 30 UB Double Unders Novem BootCamp: 5 Min EMOM

CrossFit Novem:

Strength/Skill:

Turkish Getups

15 Minutes

Work up to Heavy Single

On Each Arm

Conditioning:

8 Minute AMRAP

200m Run

5 Bar Muscle Ups

If No Bar MUs Sub 2xC2B Pullups

– 90 Sec Rest –

8 Minute AMRAP

10 Wallballs (20/14) @ 10 Ft

30 UB Double Unders

Novem BootCamp:

5 Min EMOM

Buy In: 5 Burpee Wall Balls

Rest of Min: Singles or Doubles

– 1 min rest-

5 Min EMOM

Buy In: 5/5 Shoulder Touches

Rest of Min: Ball Slams

-1 min rest-

5 Min EMOM

Buy In: 5 Toes thru Rings

Rest of Min Mountain Climbers (1,2,3…)

1 min rest-

5 Min EMOM

Buy In: 5 Pull Ups

Rest of Min: SSD Knee Tucks

Novem Barbell Club:

Snatch doubles – max

C&J doubles – max

Taylor Complex – 3 x 8

(8 Pendlay Rows + 8 stiff leg deadlifts) (3 sets )

Predefined Skins

Primary Color

Background Color

Example Patterns

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