(215) 291-2968 Wednesday - Jan 20, 2021

WOD 091313: Friday The 13th


CrossFit Novem: Strength WOD: Front Squats 6 @ 75% 4 @ 85% 3 @ 90-95% Conditioning WOD: 21-15-9 Turkish Get Ups(45-25# Dumbbells) Overhead Squats (95-65#) Novem BootCamp: WOD No. 1 “Ladder Lunacy” 10 Minute AMRAP LD: Ickey Shuffle (down and back) 10 Pushups LD: Boogie Woogie (down and back) 10 Jump Squats LD: Sideways Skedaddle (down

CrossFit Novem:

Strength WOD:

Front Squats

6 @ 75%

4 @ 85%

3 @ 90-95%

Conditioning WOD:

21-15-9

Turkish Get Ups(45-25# Dumbbells)

Overhead Squats (95-65#)

Novem BootCamp:

WOD No. 1

“Ladder Lunacy”

10 Minute AMRAP

LD: Ickey Shuffle (down and back)
10 Pushups
LD: Boogie Woogie (down and back)
10 Jump Squats
LD: Sideways Skedaddle (down and back; change lead leg on way back)
10/10 (each side) T-Spine Rolls
LD: “Ladderal” High-Step (down and back; change lead leg on way back)
-10/10 (each side) Lateral Lunges
LD: Pogo Hops (down and back)
10/10 Knee-to-Elbow Planks

WOD No.2

8 Minute AMRAP

 10 Ring Rows

30 Second Plan Holds

10 Russian Swings

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