(215) 291-2968 Monday - Feb 20, 2017
  • WOD021917: Running Weather in February!

    WOD021917: Running Weather in February!

    CrossFit Novem:  DELOAD Back Squats: (5) x 5 @ 70% *15 Minutes   “The McBride Complex” 3 Power Cleans + 2 Push Press + 1 Push/Split Jerk = 1 Rep Conditioning: RE-TEST FROM WEEK 1 For Time: 400 Meter Run/Row 3 McBrides (135/95#) 400 Meter Run/Row 6 McBrides (115/75#) 400 Meter Run/Row 9 McBrides (95/65#)

  • WOD021817: Deadlifts are Better with a Friend!

    WOD021817: Deadlifts are Better with a Friend!

    CrossFit Novem:  Team Movement Prep 2 Rounds 5 Deadlifts building in weight 5 Burpee Transitions 5 Pull Ups 5 Wall Balls Conditioning: Team WOD Tag Team – Teams of 2 20 Minute AMRAP 10 Deadlifts (185/125#) 20 Burpees Pull Ups 30 Wall Balls 40 Calories on Row/20 Calories on AD * Athletes must switch every

  • WOD021717: “The Chief” Re-Test!

    WOD021717: “The Chief” Re-Test!

    CrossFit Novem: RE-TEST FROM WEEK 1 Clean *5 Minute Warm Up as a class 1) 3 Muscle Cleans 3 sets @ AHAP *5 Minutes   2) 1 Clean Deadlift + 2 Clean Pulls + 1 Clean 5 sets @ AHAP *10 Minutes (hands must stay on the bar for the entire complex)   Hybrid BootCamp:

  • WOD021617: “Fran”

    WOD021617: “Fran”

    CrossFit Novem: 2 Front Squat + 2 Thrusters (5) x AHAP We are using this more or less as a primer for Fran. No Fails. *15 Minutes Total – 3 minutes a set. Conditioning: For Time: “Fran” 21-15-9 Thruster (95/65#) Pull Ups *15 Minute Time Cap   Cash Out: Warm Down SLOOOOOOW 1000m Row or

  • WOD021517: Snatches & Bar-Facing Burpees

    WOD021517: Snatches & Bar-Facing Burpees

    CrossFit Novem: Snatch Warm Up * 5 Minutes 1 Pause (at Knee) Snatch Deadlifts + 1 Power Snatch + 1 OHS * 10 Minutes to Build up to a heavy complex   6 Minute EMOM 1 Hang Squat Snatch + 1 High Hang Squat Snatch at 90% of the days best in the complex above.

  • WOD021417: Dumbbell Snatches for my Valentine!

    WOD021417: Dumbbell Snatches for my Valentine!

    CrossFit Novem: Movement Prep Take 5 Minutes to Go Over Dumbbell Snatch Technique. **EVERY REP STARTS FROM THE GROUND** !!!Do Not Drop the Dumbbells from over head!!! – They must be controlled down. Newer Folks have them Scale to Hang Power Dumbbell Snatches.  Conditioning: For Time: A) 1000M Row/2000M AD B) 75 Wall Balls (20/14#) 10ft

  • WOD021317: Introducing the Noon Hybrid Class!

    WOD021317: Introducing the Noon Hybrid Class!

    CrossFit Novem: Back Squat Build up to 75% (4) x 6 @ 75% (1) x AMRAP @ 75% *15 Minute Time Cap 3 MINUTES A SET!!! USE THAT TIME TO RECOVER!   Hybrid BootCamp: 15 Minute AMRAP 25 Wall Ball Shots 25 Calories on the AD 25 KB Swings (16/12kg)   Conditioning: 15 Minute ALT

  • WOD021217: Bootcamp Tackles “Mary!”

    WOD021217: Bootcamp Tackles “Mary!”

    CrossFit Novem:  16 Minute EMOM: ODD: 6 Thrusters (75/55#) EVEN: 6 Strict Pull Ups Conditioning: For Time: 21-18-15-12-9-6-3 Wall Ball Shots (20/14#) 10ft Burpees   RX+ 21-18-15-12-9-6-3 Wall Ball Shots (20/14#) 10ft Burpee Pull Ups Novem BootCamp: WOD 1: “Mary” 20 Minute AMRAP 5 Handstand Push Ups 10 Alt Pistols 15 Pull Ups *HSPU Scaling

  • WOD021117: A Swell Day for a (Wall) Walk!

    WOD021117: A Swell Day for a (Wall) Walk!

    CrossFit Novem: Movement Prep: 10 Handstand Shift & Lift 5 Russian KB Swings 20 Dubs or 20 Singles 3 Tempo Ring Rows (1:1:3) Conditioning: 20 Rounds (10 Each partner) Partner Relay 90 secs to complete 1 round 1 Wall Walk 10 Russian KB Swings (24/16kg) 20 Doubles/40 Singles M.E. Ring Rows   *score will be

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