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Posts Tagged: Group Fitness

  • WOD 082415: Who you callin Fran!

    WOD 082415: Who you callin Fran!

    CrossFit Novem: Strength: Back Squat Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% Conditioning: For Time: 21 Thrusters (95/65#) 21 Russian KB Swings (32/24kg) 50 Double Unders 15 Thrusters (95/65#) 15 Russian KB Swings (32/24kg) 50 Double Unders

  • WOD 082315: Push and Jump!

    WOD 082315: Push and Jump!

    CrossFit Novem: Strength: Push Jerk Warm Up Sets: 3 Reps w/ Bar 3 x @ 50% 3 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% Conditioning: 2 RFT: 800 Meter 30 Wall Ball Shots (20/14#) 10ft 30 Box Jumps (24/20”) Novem BootCamp: 6 Min EMOM Buy

  • WOD 082215: 400m Team Relays

    WOD 082215: 400m Team Relays

    CrossFit Novem: Teams of 3 For time complete: 400m Run Relay (one at a time) 100 Front Squats (135/95#) 75 Pull-ups 50 Shoulder to OH (135/95#) 25 HSPU 400m run (together – last person in calls time) *One person works, two people rest. Switch in as needed. Accessory Work Cashout: Take remaining class time to

  • WOD 082115: Filthy Fifty

    WOD 082115: Filthy Fifty

    CrossFit Novem: Conditioning: “Filthy Fifty” For Time 50 Box Jumps (24/20) 50 Jumping Pullups 50 KB Swings (24/16) 50 Walking Lunges (50 Steps) 50 Knees to Elbows 50 Push Press (45/35) 50 Back Extensions 50 Wallballs (20/14) @ 10Ft 50 Burpees 50 Double Unders Novem BootCamp: 7 Min AMRAP 7 GTOH 7 Burpee Box Jumps

  • WOD 082015: All the Snatch Work

    WOD 082015: All the Snatch Work

    CrossFit Novem: Strength: 10 Min Snatch EMOM 1 Hang Squat Snatch + 1 Squat Snatch from Floor 55-60% Going up on Each Set Conditioning: 3 RFT: 100 Double Unders 10 Hang Power Snatches (115/85#) Novem BootCamp: WOD 1: 10 Min Infinity Ladder by 4’s KB Swings KB Racked Lunges (1,2,3…) *Wall Walk or 5/5 Shoulder

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