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WOD 090715: Lots of work being done on Labor Day


CrossFit Novem: Teams of Two For Time: 50 Pullups 400 m Run w/ (45/25#) 25 Thrusters ( 5/65#) 800m Run (45/25#) 25 Thrusters 400 M Run (45/25#) 50 Pullups *one person works, one person rests, both athletes go on the run. Switching the weight as necessary.  Novem BootCamp: WOD 1 4 RFT 30 GTOH 20 OHWL

CrossFit Novem:

Teams of Two For Time:

50 Pullups

400 m Run w/ (45/25#)

25 Thrusters ( 5/65#)

800m Run (45/25#)

25 Thrusters

400 M Run (45/25#)

50 Pullups

*one person works, one person rests, both athletes go on the run. Switching the weight as necessary. 

Novem BootCamp:

WOD 1

4 RFT

30 GTOH

20 OHWL (1,1,2,2,3,3…)

10 Ring Rows

20 OHWL (1,1,2,2,3,3…)

30 Ball Slams

WOD 2

2 Min ME

Sit Ups

-1 Min Rest-

2 Min ME

Singles or Doubles

-1 Min Rest-

2 Min ME

Side Lying V Ups (1/1)

Novem Barbell Club:

Block Sn Pull + Sn (below knee) 3 sets @ 65%, 2 sets @ 70%

Block Cln Pull + Cln (below knee) 3 sets @ 65%, 2 sets @ 70%

Front Sqt 2×3 @ 60%, 3×2 @ 70%

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