(215) 291-2968 Monday - Jan 25, 2021

WOD 102415: Do it for the Points!


CrossFit Novem: Teams of 2 25 Minute AMRAP 1 Minute @ Each Station 1)30 Ft Farmers Carry (25/10) (Each 30ft is 1pt) 2) Burpees 3)L-Sit on Rings (Every Sec is 1 Pt) 4) Strict Chin Up 5) Cal Row Partner 1 @ Station 1 to work Partner 2 Rest. Then minute 2 Partner 2 works and

CrossFit Novem:

Teams of 2

25 Minute AMRAP 1 Minute @ Each Station

1)30 Ft Farmers Carry (25/10) (Each 30ft is 1pt)

2) Burpees

3)L-Sit on Rings (Every Sec is 1 Pt)

4) Strict Chin Up

5) Cal Row

Partner 1 @ Station 1 to work Partner 2 Rest. Then minute 2 Partner 2 works and Partner 1 Rest etc…

Novem BootCamp:

Teams of Two
35 Min AMRAP
500 m Row
20 Shoulder Touches (1,1,2,2,3,3…)
10 Burpee Broad Jumps
20 Partner Wall Balls
20 Alt Partner Ring Rows

Buy In, 7, 14, 21, and 28 min marks = weighted 400 m Run (May NOT be a dumbbell- slam balls, wall balls, or plates only); one weight per team, both partners run

Partner movements are done together, other switches are at team discretion

Novem Barbell Club:

30 min free / squat time

Clean Complex – 5 sets, start @ 65% (Cln pull + hang cln +  jerk)

Muscle Snatch 4×3

RDL or GHD

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo