(215) 291-2968 Friday - Mar 24, 2017
  • WOD032117: Back Squats & Goblet Squats

    WOD032117: Back Squats & Goblet Squats

    CrossFit Novem: Super Set Strength A) Back Squats 5×5@65%  B) Strict Pullups 5×10 ( Work on Negatives 5×5 as an alternate for Banded strict pull-ups) 18 Minute Cap  Conditioning: 4 RFT 15 Goblet Squats (24/16) 15 Box Jumps (24/20) 30 Double Unders (90 S, 15 S,S,D)   20 Minute Cap   Rx+ 10 Squat Cleans

  • WOD032017: Bootcamp’s Box Jump Cycle!

    WOD032017: Bootcamp’s Box Jump Cycle!

    CrossFit Novem: Snatch Warmup 2 Rounds 3 Muscle Snatches 3 Power Snatches 5 OHS   Snatch 2@60% 2@65% 3×2@70%   Snatch Pull 3×3@80% 21 Minutes Total Conditioning: 15 Minute AMRAP 30 Wallballs (20/14) @ 10ft 20 Power Snatch (75/55) 10 C2B Pullups   Rx+ 5 Ring MUs instead of Pullups   HYBRID CLASS: WOD 1

  • WOD031917: Feeling that Sunday Fitness!

    WOD031917: Feeling that Sunday Fitness!

    CrossFit Novem: 1)Front Squat Wave 3@80% 1@85% 3@80% 1@87% 3@80% 1@90% 15 Minute Cap   2) 6xME Toes to Bar 8 Minute Cap Do all of 1) and then 2) 23 Minute Total Conditioning: For Total Reps 3 Minute AMRAP of Each: 1)Power Snatch (115/75) 2)Cal Row 3)OHS (115/75) 4) Double Unders No Rest in

  • WOD031817: You go, I go…Clean & Jerks

    WOD031817: You go, I go…Clean & Jerks

    CrossFit Novem: Team WOD 2 Rounds 5 RDL 5 Power Cleans 5 Push Jerks 200m Run Conditioning: Teams of 2 For Time 10 C&J (155/105) 8 C&J (165/115) 6 C&J (175/125) 4C&J (185/130) 2 C&J (195/135) (You go I go)20 Minute Cap 400m Run after Each Round (Both Run)   Cashout 100 Partner Wallball Situps

  • WOD031717: Open Workout 17.4 – “A 16.4 Rematch!”

    WOD031717: Open Workout 17.4 – “A 16.4 Rematch!”

    CrossFit Novem: Open Workout 17.4 Movement Prep! Conditioning:   13 MIN AMRAP 55 deadlifts (225/155) 55 wall-ball shots (20/10ft)(14/9ft) 55-calorie row 55 handstand push-ups Novem BootCamp: WOD 1: Open Workout 17.4 – BC Style! 13 MIN AMRAP 55 Sumo Deadlift High Pulls (24/16) 55 wall-ball shots (20/10ft)(14/9ft) 55-calorie row 55 handstand push-ups WOD 2:   10

  • WOD031617: EMOM Stations!

    WOD031617: EMOM Stations!

    CrossFit Novem: Movement Prep 2 Rounds 5 Power Clean & Jerk (Up on Weight after First Round) 5 Burpee Step Ups 5 Ring Dips Conditioning: 5 Rounds ME 1 Minute @ Each Station 1)Cal Row 2)Power Cleans & Jerk (135/95) 3)Burpee Box Jumps (20) 4) Cal AD 5) Ring Dips 1 Minute Rest after Each

  • WOD031417: Max out Clean and Jerks!

    WOD031417: Max out Clean and Jerks!

    CrossFit Novem: Clean & Jerk Warmup 5 Minutes Clean and Jerk 3+1@65% 3+1@70% 3+1@75% 2+1@80% 2+1@85% 1+1@90% 1+1@95%+  21 Minute Cap Total Including Warmup  Conditioning: 7 RFT 9 Power Snatches (95/65) 15 Wallballs (20/14) @ 10ft 21 Double Unders (42 S, 11 S,S,D) 20 Minute Cap   Rx+ Power Snatch (115/75) Novem BootCamp: WOD 1:

  • WOD031317: Counting Down the Fun!

    WOD031317: Counting Down the Fun!

    CrossFit Novem: Snatch Warmup 2 Rounds 5 Hang power Snatch 5 OHS Snatch 3@65% 3@70% 2@75% 2@80% 1@85% 1@90% 1@95%+ 20 Minute Cap Total Including Warmup Conditioning: For Time 30-20-10 Pullups Cal AD Then 30-20-10 Shoulder to Overhead (135/95) Jumping Lunges (1,2,3…) *20 Minute Cap   HYBRID class: WOD 1 12 Minute ALT EMOM Odd:

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