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

WOD 091016: Taking one for the team!


CrossFit Novem: Team Movement Prep 2 Rounds 5 Wallballs 10 Walking Lunges 10 Strokes on Rower 5 Goblet Squats Conditioning:   Teams of 2 6 Minute AMRAP 150m Row 20 OHWL (1,2,3…) 6 Minute AMRAP 30 Double Unders 20 Wallballs (20/14) @ 10ft 6 Minute AMRAP 15 Cal AD 20 Goblet Squats (24/16) One person

CrossFit Novem:

Team Movement Prep

2 Rounds

5 Wallballs

10 Walking Lunges

10 Strokes on Rower

5 Goblet Squats

Conditioning:

 

Teams of 2

6 Minute AMRAP

150m Row

20 OHWL (1,2,3…)

6 Minute AMRAP

30 Double Unders

20 Wallballs (20/14) @ 10ft

6 Minute AMRAP

15 Cal AD

20 Goblet Squats (24/16)

One person works one person Runs 200m

Switch when one person returns from Run

 

Novem BootCamp:

WOD 1:

Teams of 2

Deck of Cards!

Diamonds: Frog Jumps

Hearts: Ball Slams

Spades: Box Jump Burpees

Clubs: Bird Dog Push Ups

Aces: 1 Min Wall Sit (done together)

Jacks: 11, Queens: 12, Kings: 13

*Alternate Reps

WOD 2:

For Time

Team Mile Run or 1600M Row

*Trade off every 400 Meters

 

Novem Barbell Club:

Continue Barbell Programming!

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