(215) 291-2968 Friday - Oct 31, 2014
  • WOD 102914: EMOM of Jerks and Wall Balls!

    WOD 102914: EMOM of Jerks and Wall Balls!

    Crossfit Novem Front Squat 8 @ 70% 6 @ 75% 4 @ 80% 3 @ 85%v For Time: 30 Clean & Jerks (135/95#) *every minute on the minute 7 Wallball Shots (20/ 14#) 10 Ft. Novem Bootcamp 3 Rounds for Total Reps 1min @ each station, 1min rest between rounds Lateral Box Step Overs Calorie

  • WOD 102814: 2 Snatches + ALL The Burpees

    WOD 102814: 2 Snatches + ALL The Burpees

    Crossfit Novem Push Press 8 @ 70% 6 @ 75% 4 @ 80% 3 @ 85% 10 Minute EMOM Buy In: 2 Hang Squat Snatch (115/80#) Remaining is an AMRAP of Burpees Novem Bootcamp For Time 800m Run 30 Goblet Squats 30 Swing Sets 500m Row 30 Wall Balls 30 OHWL (1,2,3…) 100 Doubles/200 Singles

  • WOD 102714: Honey Badger Don’t Give A….

    WOD 102714: Honey Badger Don’t Give A….

    Crossfit Novem Badger 3 Rounds for Time 30 Squat Cleans (95/65) 30 Pullups 800m Run Novem Bootcamp 10min AMRAP Odd min: Alternating DB Snatches Even min: Box Jumps/Step Ups 6min AMRAP 10 Ball Slams 10 Soccer Throws 10/10 Mt. Climbers -2min Rest- 6min AMRAP 10 Jumping Pullups 10 Burpees 10/10 Flutter Kicks Novem Barbell Jerk

  • WOD 102614: The Return of 13.2!!

    WOD 102614: The Return of 13.2!!

    Crossfit Novem Push Jerk 7×3 Work up to heavy 3rm 13.2 10min AMRAP 5 Shoulder to Overhead (115/75) 10 Deadlifts (115/75) 15 Box Jumps/Step Ups (24/20) Novem Bootcamp Tabatas 8 Rounds @ each station, 1min rest between stations Battle Ropes Goblet Squats Jumping Pullups Russian Swings Lateral Box Step Overs Novem Barbell OHP 1×3@70%, 1×3@80%,

  • 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

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