(215) 291-2968 Monday - Jul 06, 2015
  • WOD 070515: Rope Climb on a Sunday

    WOD 070515: Rope Climb on a Sunday

    CrossFit Novem: Strength: Push Jerk Warm up sets: 2×5 w/ Bar 5 x @ 40% 5 x @ 45% Work Sets: 10 x @ 50% Conditioning: 6 RFT 100m Run 15 Wallballs (20/14) @ 10 Ft 20 Russian Swings (32/24) 1 Rope Climb If No Rope Climb? Sub 3 C2B Pullups Novem BootCamp: WOD 1:

  • WOD 070415: Happy Birthday America

    WOD 070415: Happy Birthday America

    CrossFit Novem: TEAM WOD: Teams of Two (A) 10 Minute AMRAP One Person is Rowing Switching every 250 Meters AMRAP 10 Thrustes (65/45#) 10 Box Jumps 20 Double Unders or 40 Singles – 2 Minutes of Rest – (B) 10 Minute AMRAP One Person is Running Switching every 150 Meters AMRAP 10 Toes To Bar

  • WOD 070315: CrossFit Total AKA Lift All the Weights

    WOD 070315: CrossFit Total AKA Lift All the Weights

    CrossFit Novem: Strength: “CrossFit Total” 1-1-1 Back Squat 1-1-1 Press 1-1-1 Deadlift 1-1-1 Novem Boot Camp: WOD 1: 6 Min Alternating AMRAP Tire Flips + Burpee Hop Thrus Singles or Doubles -1 Min Rest- 6 Min Alternating AMRAP Pull Ups Sit Ups -1 Min Rest- 6 Min Alternating AMRAP Box Jumps Speed Skaters (1,2,3…) -1

  • WOD 070215: Building a Good Base

    WOD 070215: Building a Good Base

    CrossFit Novem: Strength: 1A) Bent Over Row 3 x 5 (Up on Weight) 60 sec Rest After Each Set 1B) Chin Ups 3 x M.E. BW Chin Ups 60 sec Rest After Each Set Conditioning: 6 Minute AMRAP 10 Box Jumps (24/20) 10 Burpees – 2 Minute Rest – 6 Minute AMRAP 10 Ring Rows

  • WOD 070115: JT

    WOD 070115: JT

    CrossFit Novem: Conditioning: “JT” 21-15-9 HSPUs Ring Dips Pushups Cashout 3 Rounds M.E. 1 Minute T2B 1 Minute Planks Novem BootCamp: WOD 1: 12 Min Infinity Ladder by 3s Battle Ropes (1,1,2,2,3,3…) V Ups Push Ups Ring Rows 1 Turkish Get Up each side between every round WOD 2: Alternating Tabatas Sit Ups and Squats

  • WOD 063015: Lunges for All!

    WOD 063015: Lunges for All!

    CrossFit Novem: Strength: Snatch Complex 5 Sets Going Up on Weight 1 Snatch DL + 2 Hang Snatch High Pull + 1 Hang Squat Snatch Conditioning: 4 RFT 6 Power Snatch (115/75#) 12 Bar Lateral Hop Burpees 18 Back Racked Lunges (115/75#)(1,2,3…) Novem BootCamp: WOD 1: 8 Min AMRAP 10 Toes thru Rings 10 Jumping

  • WOD 062815: Squat and Sprint

    WOD 062815: Squat and Sprint

    CrossFit Novem: Strength: Overhead Squat Warm up sets: 5 x @ 40% 5 x @ 45% Work Sets: 10+ x @ 50% Conditioning: For Time: 10-9-8-7-6-5-4-3-2-1 Hang Power Snatches (115/85#) *200 Meter Sprint after every round. Novem BootCamp: WOD 1: 12 Min AMRAP 10 Burpee Box Jump Overs 10 Ball Slams 25 Double Unders or

  • WOD 062715: Broad Jump Relay

    WOD 062715: Broad Jump Relay

    CrossFit Novem: 25 Minute AMRAP Teams of 2 400m Run 25 ft Broad Jump Burpees 20 Front Squats 20 Wallballs (20/14) 25 Ft Broad Jump Burpee Relay Style Novem BootCamp: Team WOD: Teams of 3 5 Minute Stations AMRAP Battle Ropes (1,2,3…) and V Ups Tire Flips and HRPUs Wall Balls and Plank K2E Toes

  • WOD 062615: Mary with a Sprinkle of Isabel

    WOD 062615: Mary with a Sprinkle of Isabel

    CrossFit Novem: Conditioning: For Time: 10 Snatches (135/95#) 1 Round of Mary 10 Snatches (135/95#) 2 Rounds of Mary 10 Snatches (135/95#) 3 Rounds of Mary Novem BootCamp: WOD 1: 3 Rounds 90 sec at Each Station Cal Row GTOH Pull Ups Lateral Box Step Overs KB Swings *no rest between stations, one minute between

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