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

WOD123116: New Year’s Eve WOD!


CrossFit Novem: Movement Prep 3/3 Step Ups 3 Pullups 5 Thrusters 5 Clean and Jerks Conditioning: “New Years Eve WOD” For Time: 31 Sumo Deadlift High Pull (95/65) 31 Abmat Situps 31 Pullups 31 Box JumPs (20) 31 You Love Thrusters (95/65) 31 KNees to Elbows 31 CaloriE Row 31 Wallballs (20/14) @ 10ft 31 Yay Front RackWalking Lunges (95/65) 31 KEttlebell

CrossFit Novem:

Movement Prep

3/3 Step Ups

3 Pullups

5 Thrusters

5 Clean and Jerks

Conditioning:

“New Years Eve WOD”

For Time:

31 Sumo Deadlift High Pull (95/65)

31 Abmat Situps

31 Pullups

31 Box JumPs (20)

31 You Love Thrusters (95/65)

31 KNees to Elbows

31 CaloriRow

31 Wallballs (20/14) @ 10ft

31 Yay Front RackWalking Lunges (95/65)

31 KEttlebell Swings

31 CleAn and Jerk (95/65)

31 BuRpees

31 Front Squats (95/65)

 

35 Minute Cap

Novem BootCamp:

“New Year’s Eve WOD”

ForTime:

31 Sumo Deadlift High Pulls (24/16kg)

31 Abmat Sit Ups

31 Pull Ups

31 Box JumPs

31 You Love Thrusters (25/15#)

31 KNees to Elbow

31 CaloriE Row

31 Wall Balls (20/14#)

31 Yay Overhead Walking Lunges (45/25#)

31 KEttle Bell Swings (24/16kg)

31 HeAvy Push Press (25/15#)

31 BuRpees

31 Squat Jumps

*35 Minute Cap

Novem Barbell Club:

Day 4
Muscle Cleans (from the hang)
(3) x 3 @ AHAP

Cleans
warm up to 70% then – surfs up!
3 x @ 73%, 2 x @ 75%, 1 x @ 78%, 3 x @ 75%,
2 x @ 80%, 1 x @ 83%, 3 x @ 80%, 2 x @ 83%, 1 x @ 85%
1 x @ 90%
(We are building endurance through these waves!)

Parallel Front Squat + Front Squat
(4) x 3 + 2 @ 65%-75%
(build each set to end at 75% of your 1 RM FSQ)

Conditioning
5 Rounds – 30 Sec of rest between Rounds
5 Weighted box jumps
(ahap at a moderate height, feel free to use the pulling blocks, plates or any flat surface that challenges you but keeps you safe.)
50 Ft Bear Crawl

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo