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

WOD 091314: So a Burpee and a Pullup Walk Into a Bar…


Crossfit Novem Teams of 2 800m Run w/Med ball (20) 100 OHS (95/65) 100 Burpee Pullups 800m Run w/ Med ball *switch every 5 reps Comp. Class 15min: Atlas Stone Work Accessory Work: 3 Rounds, 30 sec on 30 sec rest L-Sits on rings 8min EMOM 1 Clean & Jerk@75% 3 Rounds 10 Racked Lunges

Crossfit Novem

Teams of 2

800m Run w/Med ball (20)

100 OHS (95/65)

100 Burpee Pullups

800m Run w/ Med ball

*switch every 5 reps

Comp. Class

15min:

Atlas Stone Work

Accessory Work:

3 Rounds, 30 sec on 30 sec rest

L-Sits on rings

8min EMOM

1 Clean & Jerk@75%

3 Rounds

10 Racked Lunges (155/105) (1,2,3…)

15 Unbroken Wall Balls (25/20)

400m Row

-2min Rest between rounds

Novem Bootcamp

Deck of Cards

Diamonds: Burpee Box Jumps

Hearts: KB Push Press

Spades: Jumping Pullups

Clubs: T-Spine Rolls (1,1,2,2..)

Aces: 400m Run w/Med Ball

Jack=11, Queen=12,

King=13

Cashout

3 Rounds, 1min work, 30 sec rest

Superman/Banana

Novem Barbell

Front Squat

3×2 @ 90%

Jerk from Racks-

2@75%, 2@80%, 3×1@85%, 2×1@80%

muscle Snatch –

5×5

Sn Pull –

2×3 @ 100%, 2×2 @ 105%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo