(215) 291-2968 Tuesday - Oct 21, 2014
  • WOD 101914: Sunday Meatballs

    WOD 101914: Sunday Meatballs

    Crossfit Novem Meatball Complex 5 Sets Working Up from 65% 1 Clean Deadlift 1 Hang Squat Clean (below knee) 2 Front Squats 2 Jerk Drips 1 Split Jerk 1 BTN Split Jerk 10 Minute EMOM Buy In with 5 Push Jerks (115/80) For the Rest of Minute AMRAP of: ODD: T2B EVEN: Goblet Squats (24/16)

  • WOD 101814: Holy Hamstrings, Batman!!

    WOD 101814: Holy Hamstrings, Batman!!

    Crossfit Novem Teams of 2 8min AMRAP 200m Run 10 Kipping Pullups -2min Rest- 8 Min AMRAP 20 Double Unders 10 Deadlifts (25/155) -2min Rest- 8Min AMRAP 200m Row 10 Burpees *1 person works, 1 person does knees to elbow in plank Novem Bootcamp Teams of 2 Deck of Cards! Hearts: Partner Wall Balls (2x

  • WOD 101714: I Shall Call This WOD… The Bootymaker!

    WOD 101714: I Shall Call This WOD… The Bootymaker!

    Crossfit Novem Thrusters 7 Sets x 2 Reps Start @ 55-60% Going Up on Weight 3 RFT 50’ Single Arm OH Walking Lunges (left) (24/16kg) 15 Thrusters (95/65#) 50’ Single Arm OH Walking Lunges (right) (24/16kg) 30 Lateral Hops Novem Bootcamp 21-15-9-15-21 Lateral Box Step Overs Ball Slams 10min AMRAP 10 DB Push Press 10

  • WOD 101514: Rainy Dayz and Overhead Squats

    WOD 101514: Rainy Dayz and Overhead Squats

    Crossfit Novem Overhead Squats 8@65% 6@75% 4@80% 3@85% For Time: 400 Meter Run or 500 Meter Row 15 Handstand Push Ups 30 Box Jumps (24/20”) 400 Meter Run or 500 Meter Row 15 Handstand Push Ups 30 Box Jumps (24/20”) 400 Meter Run or 500 Meter Row Novem Bootcamp 20min AMRAP 15 Goblet Squats 15/15

  • WOD 101414: Demon EMOM

    WOD 101414: Demon EMOM

    Crossfit Novem Push Press 5 sets x 3 reps looking for as heavy as possible or a new 3 RM 14 Minute EMOM Even Minutes 30 Double Unders 5 Power Snatches (115/80#) Odd Minutes 7 Bar-facing Burpees 7 Shoulder to Overhead (115/80#) Novem Bootcamp For Time: 20/20 KB Racked Lunges 250m Run 40 Wall Balls

  • WOD 101214: Front Squat City

    WOD 101214: Front Squat City

    Crossfit Novem Front Squat 8 @ 65% 6 @ 75% 4 @ 80 3 @ 85% 4 RFT 10 Toes To Bar 15 Front Squats (55% of Best 3RM) 10 Handstand Push Ups Novem Bootcamp 10-9-8-7-6-5-4-3-2-1 OHWL (1,2,3…) 1-2-3-4-5-6-7-8-9-10 Bird Dog Pushups 15min AMRAP 400m Run 15 Goblet Squats 50ft. Bear Crawl Novem Barbell Snatch

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