(215) 291-2968 Tuesday - May 30, 2017
  • WOD052817: On Sundays we EMOM!

    WOD052817: On Sundays we EMOM!

    CrossFit Novem:  Front Squats 5 at 50% 5 at 60% 5 at 70% 5 at 80% 5 at 85% 5+ at 90% 17 Minute Cap (Last Round is an AMRAP) Conditioning: 5 Minute EMOM 10 Thrusters (95/65) + 10 Bar over Burpees 2 Minute Rest 5 Minute EMOM 10 Wallballs (20/14) @ 10ft + 10

  • WOD052717: Share the Load!

    WOD052717: Share the Load!

    CrossFit Novem:  Movement Prep 2 Rounds 100m Run w/ Plate 5 Scap Pullups + 2 Pullups 10 Back Squats (Up on Weight after round 1) Conditioning: For Time Teams of 2 400m Run (w 45/25 Plate) 100 Pullups 400m Run (w 45/25 Plate) 75 Cal AD 400m Run (w 45/25 Plate) 50 Back Squats (135/95)

  • WOD052617: Getting Ready for the Summer Sizzle!

    WOD052617: Getting Ready for the Summer Sizzle!

    CrossFit Novem:  Squat Clean 10 Minute EMOM 2 Hang Squat Cleans + 1 Jerk Every Minute Start at 50% Going Up on Weight Every other Round (Total of 5 weight changes) Conditioning: 4 RFT 25 Wallballs (20/14) 10 ft 50 Situps 25 Box Jumps Overs (24/20) 50 Double Unders (150 S, 25 SSD) 20 Minute

  • WOD052517: Double Duty Dumbbells!

    WOD052517: Double Duty Dumbbells!

    CrossFit Novem:  Snatch 5 Minutes Group Burgener Warmup 1) Power Snatch + OHS (1+1) 3×50% 3×60% 3×70% 3×80% 2) Squat Snatch 3×80% 3×2 at 85% Conditioning: 16 Minute EMOM Min 1: 1 Round of Strict Cindy (5 Strict Pullups+10 Pushups+15 Squats) Min 2: 15/12 Cal Row Min 3: 10 OHS (95/65) Min 4: Rest RX+

  • WOD052417: How About That Hybrid?!

    WOD052417: How About That Hybrid?!

    CrossFit Novem:  Pause Back Squats (2 sec pause at bottom) 3 at 50% 3 at 60% 3 at 70% 2×3 at 80% 2×2 at 85% 17 Minute Cap Conditioning: For Time 30 Cal Row 25 Burpees 20 Squat Cleans (95/65) 30 Toes to Bar 20 Squat Cleans (95/65) 25 Burpees 30 Cal AD 20 Minute

  • WOD052317: A Good Reason to Run

    WOD052317: A Good Reason to Run

    CrossFit Novem:   Bar Muscle Ups D2 2 Rounds Beginners (Banded Pullups) 10 Strict Pullups (Do not reach for bar with chin) 10/10 Cs and Ds (Kipping Swing on Pullup) or 10 Snap to Hollow/ Snap to Arch on Ground Intermediate (Has Unassisted Kip Pullup) 10 Kips Pull to Hip 5 Banded Muscle Ups (Progressing

  • WOD052217: Doling Out the Deadlifts

    WOD052217: Doling Out the Deadlifts

    CrossFit Novem:  Deadlift 5×50% 5×60% 5×70% 5 at 80% 5 at 90% 5+ at 95% Conditioning: 3 RFT 15 Burpee Box Jumps Overs (20) 12 Power Cleans (155/105) 9 Strict Pullups 15 Minute Cap RX+ 3 RFT 1 5 Burpee Box Jumps Overs (20) 12 Power Cleans (185/135) 9 Ring Muscle Ups 15 Minute Cap

  • WOD052117: Bootcamp Takes On “Barbara”

    WOD052117: Bootcamp Takes On “Barbara”

    CrossFit Novem:  Team WOD Teams of 2 20 Minute AMRAP 100 Cal AD 50 Power Cleans (135/95) 100 Cal Row 50 Power Cleans (155/105) 800m Run (2x400m) 50 Power Cleans (185/135) One Person Works One person Rests Switch as needed Each person runs 400m RX+ Team WOD Teams of 2 20 Minute AMRAP 100 Cal

  • WOD051917: The Calm Before the Competition!

    WOD051917: The Calm Before the Competition!

    CrossFit Novem:  Push Press + Push Jerk (1 Push Press+1 Push Jerk) is one Rep 3 at 50% 3 at 60% 3 at 70% 3 at 75% 2x 3 at 80-85% Coaches Note: Percentage based off of Split Jerk 17 Minute Cap Conditioning: For Time 21-15-9-15-21 Cal AD / Cal Row Box Jumps (24/20) KB

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