(215) 291-2968 Friday - Jan 22, 2021

WOD 012312: Back Squats Thrusters Box Jumps Double Unders


Happy Monday everyone!  Today we focused on Low Bar Back Squats for the strength portion of the workout.  For a lot of our new folks that have not done this movement it was really great to see everyone finding their 5 rep maxes.  Remember to write your weights that we used down in your folders

Happy Monday everyone!  Today we focused on Low Bar Back Squats for the strength portion of the workout.  For a lot of our new folks that have not done this movement it was really great to see everyone finding their 5 rep maxes.  Remember to write your weights that we used down in your folders that way you can find it for the next time!  For the conditioning WOD some of our folks decided to scale UP on the weight for the thrusters or decided to wear a weight vest!

If you are struggling on double unders remember that practice is the most important thing to get this movement down.

Also welcome Corine, Marissa, and Chris to the CrossFit Novem Team!!  Great to have you guys!

Strength

Low Bar Back Squats

5-5-5

Sets Across

WOD

30-20-10

Thrusters (45/35)

Box Jumps (24/20)

Double Unders

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo