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Posts Tagged: CrossFit Fishtwon

  • WOD 111014: Racks, Ropes and Hand Stands

    WOD 111014: Racks, Ropes and Hand Stands

    Crossfit Novem Front Squats Warm up – with 55/65% 8 @ 75% 6 @ 80% 4 @ 82-85% 3 @ 90% or a New 3RM 10 Minute AMRAP Infinity Ladder going up by 4 4 Racked Lunges (135/95) (1,2,3…) 4 HSPUs 4,8,12,16…. 1 Rope Climb after each Round Novem Bootcamp 12min AMRAP Odd Min: Burpee

  • WOD 110914: Ladder Up in 3’s

    WOD 110914: Ladder Up in 3’s

    Crossfit Novem Press Warm up – with 55/65% 8 @ 75% 6 @ 80% 4 @ 82-85% 3 @ 90% or a New 3RM 8 Minute AMRAP Push Jerk (95/65#) Burpees (3,6,9,12..etc) Laddering up by 3’s Novem Bootcamp 4 Rounds for Time 400m Run 10 Goblet Squats 1min Plank 6min AMRAP 5/5 Piked Shoulder Touches

  • WOD 110814: Bring Sally Up

    WOD 110814: Bring Sally Up

    Crossfit Novem WOD 1 Bring Sally Up (135/95) WOD 2 Teams of 2 15 Minute AMRAP 5 Power Cleans (135/95) 0:00-5:00 ME KB Swings (24/16) 5:00-10:00 ME Wallballs (20/14) @ 10 Ft 10:00-15:00 ME Pushups Novem Bootcamp Teams of 4 Strong Man Relays 12min AMRAP 5 Tire Flips (scaling: 10 KBSBDLHP) 5/5 KB Clean &

  • WOD 110714: Ain’t No Thang But A Ham-Straaang

    WOD 110714: Ain’t No Thang But A Ham-Straaang

    Crossfit Novem Deadlift 7 set of 2 Reps looking for a new 2RM 5 Rounds For Time 12 Chest To Bar Pull Ups 30 Double Unders 30 OHWL (45/25#) (1,2,3…) * 20 Minute Time Cap Novem Bootcamp 20-18-16-14-12-10-8-6-4-2 Box Jumps GTO 6min AMRAP 10/10 MT. Climbers 5 Ring Rows 10/10 Lateral Scissor Kicks

  • WOD 110614: Two WODs For The Price of One!!

    WOD 110614: Two WODs For The Price of One!!

    Crossfit Novem 7 Sets 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat 6 Mimute AMRAP 5 Power Sntach (95/65) 20 Double Unders – 2 minute rest – 6 MINUTE AMRAP 5 Power Cleans (115/80) 20 Air Squats Novem Bootcamp For Time: 400m Run 30 Strict Weighted Knees to chest (use Slam

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