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WODs

Workout of the day.

  • WOD 030222: Wednesday, Jesus Take The Wheel

    WOD 030222: Wednesday, Jesus Take The Wheel

    NovemFit & Hybrid: Strength: Snatch 3 sets 1 Muscle Snatch + 1 Snatch Balance From Floor (empty bar – light weight) *4:00* 4 sets 1 Low Hang Power Snatch + 2 OHS (light – moderate) *6:00* 5 sets 1 Pause Hang Full Squat Snatch (moderate – heavy) *8:00* **this is not an emom.** *18:00 Cap*

  • WOD 022822: Monday Feelin The Flow…

    WOD 022822: Monday Feelin The Flow…

    NovemFit & Hybrid: Conditioning: 3x 3:00 AMRAP / 1:30 of Rest 40 Kettlebell Swings (24/16kg) with remaining time AMRAP Shuttle Sprints 3x 3:00 AMRAP / 1:30 of Rest 25/20 Cal Echo with remaining Time AMRAP Burpee Box Jump Overs (24/20) 3x 3:00 AMRAP / 1:30 of Rest 500/400m Row with remaining Time AMRAP Pistols (Goblet

  • WOD 022722: Sunday’s FranDay

    WOD 022722: Sunday’s FranDay

    NovemFit & Hybrid: Strength: Clusters 10-8-6-4-3-2-1 2:00 a set *increase weight each set. Start really light and build to a heavy single.* *14:00 Cap* HYBRID: 14:00 AMRAP 10 D Ball Over Shoulder 30 Alt V-Ups 20 2xDB Lateral Box Step Up and Overs 15 Cal C2 Conditioning: “Fran” For Time: 21-15-9 Thrusters (95/65#) Pull Ups

  • WOD 022622: Saturday, Jumping For Joy!

    WOD 022622: Saturday, Jumping For Joy!

    NovemFit & Hybrid: Conditioning: 20:00 AMRAP Partner 1 completes: 15 hang power cleans (95/65#) 15 box jump-overs (24/20″) 15 Toes To Bar (30 Alt V-Ups) Partner 2 completes max calories on the Echo. Alternate as many rounds as possible for 20 minutes. HYBRID: Use Dumbbells (35/25#x2) Cashout: 1x 0:20 work : 0:10 rest Rounds 1-2:

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