(215) 291-2968 Sunday - Jan 24, 2021

WOD 100816: Novem’s 5th Anniversary WOD & BBQ!


CrossFit Novem, Novem Bootcamp, & Novem Barbell Club: RX 5 Min AMRAP 10 Ring Rows 20 Air Squats 10 Hand Release Push ups -1 Min Rest- 5 Min AMRAP 10 Box Jumps (20″) 20 Calorie Row 12 Wall Balls (20/14#) -1 Min Rest- 5 Min AMRAP 10 Thrusters (95/65#) 20 Toes to Bar 13 Burpees

CrossFit Novem, Novem Bootcamp, & Novem Barbell Club:

RX

5 Min AMRAP

10 Ring Rows

20 Air Squats

10 Hand Release Push ups

-1 Min Rest-

5 Min AMRAP

10 Box Jumps (20″)

20 Calorie Row

12 Wall Balls (20/14#)

-1 Min Rest-

5 Min AMRAP

10 Thrusters (95/65#)

20 Toes to Bar

13 Burpees

-1 Min Rest-

5 Min AMRAP

10 STO (95/65#)

20 Pull Ups

14 Goblet Squats (32/24kg)

-1 Min Rest-

5 Min AMRAP

10 Power Snatches (95/65#)

20 Kettle Bell Swings

15 HSPU

  • 1 Rope Climb (add additional rope climb every round)

SCALED

5 Min AMRAP

10 Ring Rows

20 Air Squats

10 Hand Release Push ups

-1 Min Rest-

5 Min AMRAP

10 Box Jumps (20″)

20 Calorie Row

12 Wall Balls (20/14#)

-1 Min Rest-

5 Min AMRAP

10 DB Thrusters (25/15#)

20 Toes to Bar

13 Burpees

-1 Min Rest-

5 Min AMRAP

10 DB Push Press (25/15#)

20 Pull Ups

14 Goblet Squats (24/16kg)

-1 Min Rest-

5 Min AMRAP

10 Alt. DB Snatches (25/15#)

20 Kettle Bell Swings

15 Pike Push Ups

  • 1 Rope Climb (add additional rope climb every round)

Predefined Skins

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Example Patterns

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