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Posts Tagged: Group Fitness

  • WOD 082915: Saturdays Teamwork Fun!

    WOD 082915: Saturdays Teamwork Fun!

    CrossFit Novem: Teams of 4 20 Minute AMRAP (Setup 4 stations) 15 cal Row 15 Front Squats (135/95#) 15 Box Jumps (24″/20″) 15 S2OH (115/75#) Each person starts at a different station. Complete the work at all stations before rotating. Novem BootCamp: Team Alternating Tabatas A) Back Lunge w Chest Pass Partner Thread the Needle

  • WOD 082815: Rope Climb Friday!

    WOD 082815: Rope Climb Friday!

    CrossFit Novem: Strength: Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 75% 3 x @ 85% 1+ x @ 90% Conditioning: 24 Minute EMOM (6 Rounds) 2 Legless Rope Climbs 10 Ring Push Ups 10 Strict Pull Ups 15/10 Cal Row Novem BootCamp: WOD 1: 60

  • WOD 082715: “The Countdown”

    WOD 082715: “The Countdown”

    CrossFit Novem: Conditioning: For Time: 20 HSPU 19 Push-ups 18 Ring Dips 17 C2B Pull-ups 16 Deadlifts (225/155) 15 Power Cleans (135/95) 14 Front Squats (135/95) 13 WallBall Shots (20/14) – 10′ Target 12 Pistols (alt Legs) 11 KB Swings (70/53) 10 Toes 2 Bar 5 Medball sit-ups (20/14) Novem BootCamp: 6 Min Alt AMRAP

  • WOD 082615: Step Ups are Easier Right?

    WOD 082615: Step Ups are Easier Right?

    CrossFit Novem: Strength: Deadlift Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 75% 3 x @ 85% 1+ x @ 90% Conditioning: 8 Min AMRAP 10 Deadlifts 155/105#) 15 Hops O/Bar 20 Step Up (24/20”) Accessory Work Cashout: Take remaining class time to work on a skill.

  • WOD 082515: Snatch Chief

    WOD 082515: Snatch Chief

    CrossFit Novem: Strength: 10 Min Snatch EMOM 1 Hang Power Snatch + 1 Squat Snatch from Floor Conditioning: “Snatch Chief” 5 Rounds of AMRAP 3, 1 rest between rounds. 3 Power Snatch, (115/75#) 6 Pushups 9 Air Squats Novem BootCamp: WOD 1: 3 RFT 30 Speed Skaters (1,2,3…) 20 Wall Balls 10 Pull Ups 400

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