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Posts Tagged: Fitness

  • WOD 091315: Singlet Sunday

    WOD 091315: Singlet Sunday

    CrossFit Novem: Strength: Deadlift Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% Conditioning: Tabata All Over Your Face A) Tabata Row for Calories – Rest 60 seconds – B) Tabata Wall Ball Shots – Rest 60 seconds –

  • WOD 090915: Wittman

    WOD 090915: Wittman

    CrossFit Novem: Conditioning: “Wittman” 7 RFT 15 Power Cleans (95/65#) 15 Kettle Bell Swings (24/16kg) 15 Box Jumps (24/20”) Novem BootCamp: WOD 1: 16 Min EMOM A: 10 Cal Row B: 15 Wall Balls C: 20 DB Snatch (1,2,3…) D: 25 Sit Ups WOD 2: 8 Min AMRAP 10 Step Up + Back Lunge (1,2,3…)

  • WOD 091215: Burpees for Nate

    WOD 091215: Burpees for Nate

    CrossFit Novem: Teams of Two For Time: 800 Meter Run – Then – 5 RFT 12 Toes To Bar 9 Hang Squat Cleans (135/95#) 6 Shoulder To Overhead (135/95#) – Finish – 800 Meter Run Novem BootCamp: Burpees For Nate 10 Minutes AMRAP of Burpees Novem Barbell Club: back squat 3 x 10 @ 75%

  • WOD 091115: One Step at a Time

    WOD 091115: One Step at a Time

    CrossFit Novem: Strength: German Snatches: 5 Sets (3 Count at Each Position) Floor – Knee Knee – Mid Thigh Mid Thight – Power Snatch Power Snatch – Bottom of Squat Squat – Power Position Stand Tall Conditioning: 12 Minute EMOM 5 Hang Power Snatched (75/55#) 5/5 Back Racked Lunges (75/55#) Novem BootCamp: WOD 1: 5

  • WOD 091015: Med Ball Cleans!

    WOD 091015: Med Ball Cleans!

    CrossFit Novem: Strength: Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% Conditioning: For Time: 30 Med Ball Cleans (20/14#) 200 Meter Run 40 Wall Balll Shots (20/14#) 10 Ft 200 Meter Run 50 Burpees 200 Meter Run

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