(215) 291-2968 Wednesday - Jan 27, 2021

WOD 022815: Max Effort Saturday


CROSSFIT NOVEM WOD 6 Rounds, switching Partners every 30 Seconds. Working For Total Reps each Round. 1 Minute Rest between rounds, 15 Sec Transition Time. 1 Min = Double Unders 2 Min = Pull Ups 3 Min = Front Racked Lunges (115/80#) 4 Min = Ring Dips At the 1 minute rest get the teams

CROSSFIT NOVEM

WOD

6 Rounds, switching Partners every 30 Seconds. Working For Total Reps each Round. 1 Minute Rest between rounds, 15 Sec Transition Time.

1 Min = Double Unders
2 Min = Pull Ups
3 Min = Front Racked Lunges (115/80#)
4 Min = Ring Dips

At the 1 minute rest get the teams score.

 

NOVEM BARBELL

Snatch – 8 reps above 60%
C&J- 8 reps above 60%
Front Squat – HS

 

NOVEM BOOTCAMP

Teams of 2
15 Min AMRAP
Relay Style

40 Singles or 20 Doubles
10 DB Thrusters
10 Burpees
10 V Ups or Seated Knee Tucks

*One person does one full round and then tags their partner in to do the next round; two people should never be working at once
Teams of 4
Relay Race for Time:
100 ft Shuttle Run
50 ft Bear Crawl
50 ft OHWL
100 ft Lateral Shuffle

*Each team member does their 100 or 50 ft at one time and then tags in the next team member until every member of the team has done each movement once

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