(215) 291-2968 Sunday - Oct 26, 2014
  • WOD 102514: That’s One Spicy Saturday!

    WOD 102514: That’s One Spicy Saturday!

    Crossfit Novem Teams of 2 40-30-20-10 Hang Power Snatch (115/80) Box Jump Overs -2min Rest- 40-30-20-10 Push Jerks (115/80) Toes to Bar -Rest 2min- 40-30-20-10 Wall Balls (20/14) @10ft Burpees Novem Bootcamp Teams of 3 8min AMRAP Max Effort Meters Rowed Max Effort Bird/Dog Pushups 2min Rest 8min AMRAP Max Effort Tire Flips Max Effort

  • WODD 102414: On The Prowl…

    WODD 102414: On The Prowl…

    Crossfit Novem Bench Press 8 @ 65% 6 @ 70% 4 @ 75% 3 @ 80% 3 Rounds for Total Reps 1 Minute @ Each Station 30 Ft Prowler Push (100/60) Thrusters (115/80) Row for Cal T2B Rope Climb Burpees Novem Bootcamp 15min AMRAP 50 Ft. Single Leg Hops (R) 5/5 Shoulder Squats 50 Ft.

  • WOD 102314: A Dash of EVERYTHING…

    WOD 102314: A Dash of EVERYTHING…

    Crossfit Novem 20 Minute AMRAP 50 Wallballs (20/14) @ 10Ft 50 Double Unders 40 Box Jumps (24/20) 40 Toes 2 Bar 30 C2B Pullups 30 Burpees 20 Cleans (135/95) 20 Jerks (135/95) 10 Snatches (135/95) 10 Muscle Ups Novem Bootcamp 5 Rounds for Time 5 KB Clean & Jerk (R hand) 5 KB Racked Lunges

  • WOD 102214: Weighted Med Ball Pullups… Nuff Said

    WOD 102214: Weighted Med Ball Pullups… Nuff Said

    Crossfit Novem Front Squat 8 @ 65% 6 @ 70% 4 @ 75% 3 @ 80% 12 Minute AMRAP 10 Clapping Pushups 20 Situp & Press (45/25) 10 Strict Weighted Pullups (20/14) w/Medball Novem Bootcamp 10-9-8-7-6-5-4-3-2-1 Swing Sets Burpee Box Jumps 12min AMRAP 40 Singles/Doubles 30 Flutter Kicks 20 Walking Lunges (1,2,3…) 10 Pushups Novem

  • WOD 102114: Do You Even Press, Bro?

    WOD 102114: Do You Even Press, Bro?

    Crossfit Novem Press 8 @ 65% 6 @ 70% 4 @ 75% 3 @ 80% 4 RFT 400m Run 20 OHWL (45/25) 1,2,3 20 Burpees on Plate Novem Bootcamp Five 5min AMRAPS 1min rest between each 1: Max Effort Meters Rowed 2: 10/10 Lateral Plank Walks 10 Box Jumps 3: 15 Goblet Squats 10 Ring

  • WOD 102014: Ladder Up, Ladder Down…

    WOD 102014: Ladder Up, Ladder Down…

    Crossfit Novem Back Squat 8 @ 65% 6 @ 70% 4 @ 75% 3 @ 80% For Time 10-9-8-7-6-5-4-3-2-1 HSPUs 5-10-15-20-25-30-35-40-45-50 Double Unders Novem Bootcamp 5 Rounds for Time 7 Renegade Rows 14 Russian Swings 21 Leg Lifts 12min AMRAP 50ft Bear Crawl 10/10 Step Ups 10 Wall Balls Novem Barbell Squat 6 x 4

  • 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

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