(215) 291-2968 Tuesday - Feb 09, 2016
  • WOD 020816: Ready to Work?

    WOD 020816: Ready to Work?

    CrossFit Novem: Strength: Front Squat Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% Conditioning: 5 RFT 5 Power Cleans (135/95) 10 Burpees 10 C2B Pullups Novem BootCamp: WOD 1: Turkish Getup 20 Minute Work Up to Heavy Single

  • WOD 020716: Snatches and Lunges

    WOD 020716: Snatches and Lunges

    CrossFit Novem: Strength: BTN Snatch Grip Push Press 5 x 5 @ AHAP Conditioning: 10 Minute AMRAP 10 Hang Power Snatches (75/55#) 15 Burpee Box Jumps (20”) 20 OHWL (45/35#) Novem BootCamp: WOD 1: 12 Minute AMRAP 5/5 Rolling Pushup 10 Lateral Hops over Ball 250m Run/Row WOD 2: 12 Minute AMRAP 3 Man Makers

  • WOD 020616: Pre Super Bowl Workout

    WOD 020616: Pre Super Bowl Workout

    CrossFit Novem: Panthers Vs. Broncos Teams of 2 – relay style (offense & defense) Each Athlete must complete a round tag in resting athlete. Resume Point counting. End game Total Points Scored. First Quarter 6 Minute AMRAP 15 Wall Ball Shots (20/14#) 10ft Max HR Push Ups (can only rest at the top in a

  • WOD 020516: Pullups Swings Squats

    WOD 020516: Pullups Swings Squats

    CrossFit Novem: Strength: Back Squat Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% Conditioning: For Time: 16 -12 -8 – 4 Pull Ups 24 – 18 – 12 – 6 Kettle Bell Swings (24/16kg) 32 – 24 –

  • WOD 020416: CF Open 14.1 Redo

    WOD 020416: CF Open 14.1 Redo

    CrossFit Novem: Strength: German Snatch Complex Every 90 sec for 12 Minutes (8 Sets) Conditioning: 10 Minute AMRAP 30 Double Unders (sub x60s, 15 ssd) 15 OHS (75/55#) Novem BootCamp: WOD 1: “Bootcamp Metcon Ninja” 7 RFT 11 Wallballs 11 Burpees 11 Pullups/Ring Rows *25 min time cap WOD 2: 8 Minute AMRAP 5 Slam

  • WOD 020316: Deadlifts on Hump Day

    WOD 020316: Deadlifts on Hump Day

    CrossFit Novem: Strength: Deadlift Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5+ x @ 75% Conditioning: 16 Minute Alt EMOM M.E. Toes To Bar M.E. Deadlifts (135/95#) M.E. Weighted Step Ups (20”) (24/16kg x 1) M.E. Wall Ball Shots (20/14#) 10ft

  • WOD 020216: Just You and the Barbell

    WOD 020216: Just You and the Barbell

    CrossFit Novem: Strength: German Clean Complex Every 90 sec for 12 Minutes (8 Sets) Conditioning: 15 Minute AMRAP 5 Hang Power Cleans (135/95#) 5 Front Squats (135/95#) 5 Jerk (Push or Split) (135/95#) Novem BootCamp: WOD 1: Bootcamp “TABATA THIS” 8 Rounds 20 sec on 10 sec off Cal Row Air Squats Ring Rows Pushup

  • WOD 020116: Mild Day February Means Running!

    WOD 020116: Mild Day February Means Running!

    CrossFit Novem: Strength: Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5+ x @ 75% Conditioning: 12 Minute AMRAP 5 Hand stand Push Ups (sub strict press 75/55#) 500 Meter Row or 4 Meter Run 30 OHWL (45/35#) Novem BootCamp: WOD

  • WOD 013116: Finishing out January with a Bang!

    WOD 013116: Finishing out January with a Bang!

    CrossFit Novem: Strength: Snatch Grip Push Press (Behind the Neck) 5×3 Conditioning: 10 Minute AMRAP 4 Power Snatch (135/95) 8 Hand Release Pushups 12 Jumping Squats *1 Rope Climb after Each Round Novem BootCamp: WOD 1: 12 Minute AMRAP 5 DB Strict Press (Sitting on Box) 20 Russian Twists (1,2,3…) 10 T2B WOD 2: For

  • WOD 013016: Lets Get Gymnasty!

    WOD 013016: Lets Get Gymnasty!

    CrossFit Novem: “Team Double Thirty” Teams of 2 for Time 60 Box Jumps, 24/20 60 C2B Pull ups 60 Kettlebell Swings, (24/16) 60 Front Rack Walking Lunges (95/65) 60 Toes to Bar 60 Push Jerks, (95/65) 60 Dead Lifts, (135/95) 60 Wallballs, (20/14) @ 10 ft 60 Burpees 60 Double Unders Each Only 1 bar.

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