(215) 291-2968 Saturday - Jan 23, 2021

WOD 102715: A sneaky 100 Burpees


CrossFit Novem: 5 RFT 30 Double Unders 20 Burpees 10 Pull Ups Novem BootCamp: WOD 1: 2 Rounds 1 Min Each Battle Ropes (1,1,2,2,3,3…) Ball Slams Seated Heavy DB Press Tire Flips + Hop Thru Leg Raise + Pike Ring Push Ups KB Swings Sit Ups *no rest between movements 90 sec between rounds. Cash

CrossFit Novem:

5 RFT

30 Double Unders

20 Burpees

10 Pull Ups

Novem BootCamp:

WOD 1:

2 Rounds

1 Min Each

Battle Ropes (1,1,2,2,3,3…)

Ball Slams

Seated Heavy DB Press

Tire Flips + Hop Thru

Leg Raise + Pike

Ring Push Ups

KB Swings

Sit Ups

*no rest between movements 90 sec between rounds.

Cash Out

90 sec: Superman/Banana

-30 sec rest-

3 Rounds

20 sec R Plank K2E Hold

20 sec L Plank K2E Hold

20 sec rest

90 sec: Superman/Banana


Novem Barbell Club:

30 min free / squat time

Bench Press 5×3 working up to RPE 8.5

conventional or Sumo DL, 7sets of 2 reps @ 70-75%

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