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WODs

Workout of the day.

  • WOD 112821: Sunday’s Monday Prep.

    WOD 112821: Sunday’s Monday Prep.

    NovemFit & Hybrid: Strength: Hang Power Cleans 3-3-3-3-3 Working up to heavy 3 Rep for the day HYBRID: 12:00 AMRAP 10 Renegade Rows 10 2x DB Hang C&J 500m C2 Conditioning: 4 RFT 500m Row / Ski 20 Situps 10 HSPU (Sub DB Strict Press 35/25) *15 Minute Cap* After Party: 3 RNFT 10 Heavy

  • WOD 112721: Saturday’s Team Chad

    WOD 112721: Saturday’s Team Chad

    NovemFit & Hybrid: Movement Prep: Come up with Strategy with Teammate Conditioning: “Teams Chad” Teams of 2 For Time: 1000 Box Step Ups (24/20) Rx+: Weight Vest Partner 1 Does Step Ups Partner 2 Bikes (C2 / Echo) (use as recoovery) Switch as needed *50 Minute Cap* After Party: Stretch!!! BootCamp: Movement Prep: 200m Jog

  • WOD 112621: Friday’s Post Gobble Town

    WOD 112621: Friday’s Post Gobble Town

    NovemFit & Hybrid: Movement Prep: 10 Scap Retractions 3 Pullups / 1-2 Rope Pulls / 3-5 Ring Rows 30s Singles / DUs / SSD 3-5 Minutes to Warmup DL Conditioning: A) 8 Minute AMRAP ME Cal on Echo 2 Minute Rest B) 8 Minute AMRAP 1 Rope Climb (Sub 3 Strict Pullups / 6 Ring

  • WOD 112521: Thursday, We Are Thankful For This Gym Life.

    WOD 112521: Thursday, We Are Thankful For This Gym Life.

    NovemFit & Hybrid: Movement Prep: 5 Reps of Each Movement below Conditioning: Giving Thanks with Friends Teams of 2 For Time Angie’s House 50 Pullups 50 Pushups 50 Situps 50 Air Squats Helen’s House 400m Run 21 KB Swings (24/16kg) 12 Pullups Fran’s House 21 Thrusters (95/65#) 21 Pullups Nancy’s House 400m Run 15 OHS

  • WOD 112421: Wednesday, A Devilishly Good Time ;)

    WOD 112421: Wednesday, A Devilishly Good Time ;)

    NovemFit & Hybrid: Strength: Press (No Rack) (5) 5 x @ Sets across at 70-75% HYBRID: 12 Minute EMOM A) 8-10 Cal Ski B) 30s Side Plank C) 15 Thrusters Conditioning: For Time 15-12-9-6 SA Devil Press (35/25) Cal Row / Ski then 6-9-12-15 DB Facing Burpee Cal Row / Ski *20 Minutes Total Rx+:

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