(215) 291-2968 Friday - Aug 29, 2014
  • WOD 082614: All For Them Thighs…

    WOD 082614: All For Them Thighs…

    Crossfit Novem Back Squat 8 @ 65% 6 @ 75% 4 @ 80% 3 @ 85% 4 RFT 10/10 Racked Lunges (115/80#) 5 Chest To Bar Pull Usp 100 Meter Sprint Novem Bootcamp 3 Rounds counting Total Reps 1 min @ each station, 1 min rest between rounds Dung Beetles Box Jumps DB Push Press

  • WOD 082514: Monday Complexes!

    WOD 082514: Monday Complexes!

    Crossfit Novem Clean Complex 1 High Hang Clean + 1 Mid Hang Clean + 1 Full Clean + 1 Power/ Push Jerk 9 Minute AMRAP 5 Handstand Push Ups 10 Front Squats (135/95#) Novem Bootcamp Turkish Get Ups 12min to work up to heavy single on each side 5min AMRAP 5/5 KB Racked Lunges 10

  • WOD 082414: Max Effort Sunday!

    WOD 082414: Max Effort Sunday!

    Crossfit Novem 20 Minute AMRAP Counting Total Reps Max Effort Strict Pull Ups Match your Pull Ups to Push Press (95/65#) 400 Meter Novem Bootcamp 4 Rounds for Time: 30 Strokes on Rower 150m Run 50 Singles 30sec Rest 6min AMRAP 10 GTO 5/5 T-Spine Rolls -Rest 1min- 6min AMRAP 10 Jumping Pullups 5/5 Waiter

  • WOD 082314: Stop Trying to Make “Fetch” Happen

    WOD 082314: Stop Trying to Make “Fetch” Happen

    Crossfit Novem FOR TIME Teams of Two – Switching every 5 Reps 400 Meter Run (Relay) 50 Wall Balls (20/14#) 10 Ft 50 Double unders or 100 Singles 40 Box Jumps, (24/20”) 40 Toes To Bar 30 KB Sumo Deadlift High Pulls (32/24kg) 30 Burpees 20 Power Cleans (135/95#) 20 Jerks (135/95#) 10 Snatches (135/95#)

  • WOD 082214: Fran!!!!!

    WOD 082214: Fran!!!!!

    Crossfit Novem Thrusters 5 sets of 2 *start at 50% of working weight and increase every set. Just shy of failure. “Fran” 21-15-9 Thrusters (95/65#) Pull Ups Alt. Scale Up To “Heavy Fran” 21-15-9 Thrusters (135/95#) Chest To Bar Pull Ups Novem Bootcamp 12min AMRAP Odds: Ball Slams Evens: Renegade Rows 4 Rounds for Time:

  • WOD 082114: Do You Even Bench, Bro?

    WOD 082114: Do You Even Bench, Bro?

    Crossfit Novem Bench Press 5 @65% 3@75% 3@85% 1@ 95% 2×1 @ 100%+ For Time 18-15-12 Racked Lunges (135/95#) Handstand Push Ups Novem Bootcamp Three 8min AMRAPS, 2min rest between each 1: 10 Wall Balls 10 Rocking Hollows 2: 10 DB Thrusters 10/10 Lateral Hops Over DB 3: 10 Ring Rows 10 Burpees 6 Rounds,

  • WOD 082014: To Infinity… And Beyond!!!

    WOD 082014: To Infinity… And Beyond!!!

    Crossfit Novem Snatch Complex 1 High Hang Snatch + 1 Mid Hang Snatch + 1 Full Snatch *20 Minute CAP 9 Minute AMRAP 3 Muscle Up 3 OHS (95/65#) 6 Muscle Ups 6 OHS etc… *increase by 3 reps each round. Novem Bootcamp For Time: 800m Run -Then- 5 Rounds 15 Box Jumps 15 Russian

  • WOD 081914: Lung Burner!

    WOD 081914: Lung Burner!

    Crossfit Novem Turkish Get Ups 10 Minutes to work up to a heavy single each arm. “Lung Burner” 3 Rounds for Total Reps 1 Minute Each Station 30 Seconds Rest Double Unders/Singles/SSD Box Jumps (20”) Push Ups Cal Air Dyne Cal Row Toes To Bar Novem Bootcamp 21-15-9-15-21 Lateral Box Step Overs Ball Slams Leg

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