(215) 291-2968 Sunday - Apr 23, 2017
  • WOD042117: Sprints & Swings

    WOD042117: Sprints & Swings

    CrossFit Novem:  Front Squat Deload (1) x 10 @ Barbell (1) x 10 @ 40% (1) x 10 @ 45% (3) x 10 @ 50% *20 Minute Time Cap Conditioning: 10 Minute AMRAP (A) 200 Meter Sprints (B) 15 KB Swings (24/16kg) RX+ 10 Minute AMRAP (A) 20/18 Cal AD (B) 15 KB Swings (32/24kg)

  • WOD042017: Three Position Snatch Day

    WOD042017: Three Position Snatch Day

    CrossFit Novem: 3 Position Snatch Top to Bottom Full Snatches (1 above the knee + 1 below knee + 1 floor) (5) x 1+1+1 @ 60-70% of a 1 RM Conditioning: 10 Minute AMRAP 10 Power Snatches (75/55#) 50 Double Unders 10 Toes To Bar RX+ 10 Minute AMRAP 10 Squat Snatches (95/65#) 50 UB

  • WOD041917: DB Overhead Walking Lunges!

    WOD041917: DB Overhead Walking Lunges!

    CrossFit Novem: Back Squat Deload (1) x 10 @ Barbell (1) x 10 @ 40% (1) x 10 @ 45% (3) x 10 @ 50% *20 Minute Time Cap  Conditioning: 3 RFT (A) 50 DB Overhead Walking Lunges (50/35#) 1,2,3… (B) 25 Burpee Box Jumps (20″) (C) 50 Wall Ball Shots (20/14#) 10ft *20 Minute

  • WOD041817: Deadlifts and Battle Ropes!

    WOD041817: Deadlifts and Battle Ropes!

    CrossFit Novem: 10 Minute EMOM odd: 10 Seated Floor Press (from the L position) even: 5 Strict Toes To Bar *6 Minute Demo WOD & Set Up Movement Prep Warm Up Deadlift 5 Good Mornings 5 RDLs then 2 Rounds building up the deadlift for the work out Conditioning: 8 Minute AMRAP 10 Deadlifts (185/105#)

  • WOD041717: “Badger”

    WOD041717: “Badger”

    CrossFit Novem: Movement Prep 10 Inchworm Push-Ups 5 Scap Pull Ups + 3 Pull Ups Clean Complex: 3 Muscle Cleans + 3 Front Squats + 1 Hang Squat Clean *10 Minute Time Cap Conditioning (CF, RX+, & HYBRID): “Badger” 3RFT (A) 30 Squat Cleans (95/65#) (B) 30 Pull Ups 800 Meter Run *30 Minute Time

  • WOD041517: Let’s (Farmer) Carry It Together!

    WOD041517: Let’s (Farmer) Carry It Together!

    CrossFit Novem:  Movement Prep 3 Rounds 5 Thrusters – adding weight each round 5 Beat Swing Progressons into T2B 5 Burpee Trans Conditioning: Teams of Two 30 Minute AMRAP 10 Thrusters (95/65#) 15 Toes To Bar 20 Burpees Over the Bar (Lateral) * 100 Meter Sprints Novem BootCamp: WOD 1: Teams of Two 30 Min

  • WOD041417: Rowing Clinic

    WOD041417: Rowing Clinic

    CrossFit Novem: Rowing Clinic – Tag Team with band at the catch position 250 Meter – Test *15 Minutes For 250 Meters to cycle everyone Snatch Skill Session *5 Minutes To Warm Up to working weight Conditioning: For Time: (A) 21 Snatches (95/65#) (B) 400 Meter Run/500 Meter Row 15 Snatches 400 Meter Run/500 Meter

  • WOD041317: Deads ‘n’ Shreds!

    WOD041317: Deads ‘n’ Shreds!

    CrossFit Novem:  Tempo Deadlift – 1 Count Up and Neg. Down (6) x 3 working up to a heavy triple *20 Minute Time Cap Conditioning: 4 Rounds 3 Minute AMRAP 7 Strict Pull Ups 14 Wt. Step Ups (20″) (24/16kg) x1 *1 minute of rest between rounds RX+ 4 Rounds 3 Minute AMRAP 5 Bar

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