(215) 291-2968 Thursday - Jan 29, 2015
  • WOD 012715: Hop Hop Away!

    WOD 012715: Hop Hop Away!

    CROSSFIT Strength 8 Minute EMOM 3 Snatches Per Minute (Full Squat) Going Up on weight Every other Round Starting at 60% of 1 Rep WOD 7 Minute AMRAP 5 Power Snatch (135/95#) 10 Lateral Hops (1,1,2,2…) Rest 2 Minutes 7 Minute AMRAP 5 Strict HSPUs 10 Goblet Squats (24/16kg)   BARBELL A. Power Sn +

  • February Instagram Challenge! #NovemEats

    February Instagram Challenge! #NovemEats

    #NovemEats, #CrossfitNovem, #VitaminA, #Sharewithafriend   For the entire month of February Novem will be running a food Instagram challenge to keep us zesty while the regimental winter carries on! Watch for the first challenge post on Instagram accounts: @CrossfitNovem and @LoveFromTheOtterKitchn  the evening of January 31st. This posting will describe the challenge for the following day, February

  • WOD 012615: Mondays are perfect Squats

    WOD 012615: Mondays are perfect Squats

    CROSSFIT Strength Back Squat 8@65% 6@70% 4@75% 3@80% WOD For Time: 3-6-9-12-9-6-3 Chest To Bar Pull Ups Thrusters (95/65#)   BARBELL A. Squat 6 x 4 @ 70% B. Hang Sn triples 2×3@ 65%, 2×3 @ 70% C. BTN Push Press 5×5 (front of neck is okay for mobility issues)   BOOTCAMP Tabatas (8×20 sec

  • WOD 012515: Interval Madness!

    WOD 012515: Interval Madness!

    CROSSFIT  WOD 3 Rounds For Total Reps at Each Station: 90 Seconds at each station 30 seconds of Rest between Stations Deadlift (185/135#) Bench Press (135/95#) Box Jumps Overs (24/20”) Squat Cleans (135/95#)     BARBELL A. “one and a half” snatches 6 sets of two B. Box jumps 5×3 C. clean DL 3×5 =

  • WOD 012415: One for you one for me!

    WOD 012415: One for you one for me!

    CROSSFIT Team WOD Teams of Two – Relay Style 1 completes a round then switch. 5 Minute AMRAP 10 Wall Ball Shots 5 Burpees – 1 Minute Rest – 5 Minute AMRAP 30 Double Unders 10 KB Swings (24/16kg) – 1 Minute Rest – 5 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Squats

  • WOD 012315: Reach for the Ceiling!

    WOD 012315: Reach for the Ceiling!

    CROSSFIT Stength/Skill 10 Minute EMOM Snatch Complex 2 High Hang  + 1 Hang Squat Snatch + 1 OHS WOD 3 RFT For Time: 35 Double Unders 5 Overhead Squats (115/80#) 35 Double Unders 5 Strict Pull Ups 35 Double Unders 1 Rope Climb   BOOTCAMP WOD 2 Rounds One Minute at Each Station Box Jumps

  • WOD 012215: Continue the PR Dance!

    WOD 012215: Continue the PR Dance!

    CROSSFIT Strength Press 5@50% 5@60% 3@75% 3@85% 1@95% 1@100%+ WOD 4 RFT 10 C2B Pullups 10 Hang Cleans (135/95) 6 Pistols   BARBELL A. Hang Clean 3RM for the day, then 3@ -5%,3 @ -10% B. RDL 5×5 C. Jerk Dip/drive/supports – 4 sets with 2-3 good drives per set -use ~ 105-110% of max

  • WOD 012115: Fight Gone Bad

    WOD 012115: Fight Gone Bad

    CROSSFIT Fight Gone Bad 3 Rounds for Total Reps 1 Minute @ Each Station   Wallballs (20/14) @ 10Ft SDLHP (75/55) Box Jumps (20) Push Press (75/55#) out of the racks Row for Cal 1 Minute Rest after Each Round Cash Out: 3 Rounds 1 Minute Weighted Planks 30 Sec Rest Between Each Round  

  • WOD 012015: Partner Coaching is Back!

    WOD 012015: Partner Coaching is Back!

    CROSSFIT Strength Clean Complex 5 Sets 1 Power Clean+2 Hang Squat Clean+ 2 Split Jerk 60% Going Up Every Set WOD 8 Minute Partner Coaching WOD 15 Pushups 20 Toes 2 Bar 15 KB Swings (32/24)   BARBELL A. Snatch + (3) Sn PP – work up to 65-70% for 3 sets B. Clean pull

  • WOD 011915: PR Mondays!

    WOD 011915: PR Mondays!

    CROSSFIT Strength Overhead Squat 5@50% 5@60% 3@75% 3@85% 1@95% 1@100%+ WOD 0:00-4:59 3FT OR AMRAP 5 Power Snatch (115/80#) 10 Pull Ups 5:00-9:59 3 RFT OR AMRAP 5 Front Squats (115/80) 20 Double Unders 10:00-15:00 AMRAP Burpees BARBELL A.Squat 6 x 2 @ 75% B. Snatch 3×2 @ 80% C. C&J – 2 cleans then

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