(215) 291-2968 Tuesday - Jan 17, 2017
  • WOD011617: Pulls & Power: The Snatch Edition!

    WOD011617: Pulls & Power: The Snatch Edition!

    CrossFit Novem: Snatch *5 Minute Warm Up as a class   1 Snatch High Pulls + 1 Power Snatch 5-7 sets @ build to a heavy complex *15 Minutes *20 Minutes – including the warm up Conditioning: 20 Minute EMOM (A) ME Power Snatches (75/55#) (B) ME Calories Rower (C) ME Toes To Bar (D)

  • WOD011517: Powerhouse Sunday!

    WOD011517: Powerhouse Sunday!

    CrossFit Novem:  Strength (Do all of 1 then 2) 1)Back Squat 5×5 @ 70-75% 15 Minutes Then 2) Max Ring Dips 5 Sets (ME) Box Dips are ok instead of Rings 10 Minutes 25 Minutes Total Conditioning: 12 Minute AMRAP 12 Box Jumps (24/20) 9 Power Snatch (95/65) 6 Kipping Pullups   Rx+ 12 Box

  • WOD011417: I go, then you go!

    WOD011417: I go, then you go!

    CrossFit Novem: Team Movement Prep 2 Rounds 5 DL 5 KB Swings 5 Pullups Conditioning: Team WOD Teams of 2 Alt Sync Movements 100 KB Swings (24/16) 100 Pullups 100 Deadlifts (225/155) 100 HR Pushups   After Each Movement 1k Row or 2500m AD Must Alternate Bike and Row Each Team member will End Up

  • WOD011317: Atlas Stones!

    WOD011317: Atlas Stones!

    CrossFit Novem:  Super Set Strength 1) Deadlift 5×5 Up to 80%   2) Stone to Shoulder 5×3 (3 per side) AHAP (Focus on technique if people don’t want to do it they can do push press off rack) 20 Minute Cap Conditioning: 3 Rounds Total Reps 1 Minute @ Each Station 1) Cal AD 2)

  • WOD011217: Getting Down with our De-load!

    WOD011217: Getting Down with our De-load!

    CrossFit Novem: 1) Clean (Squat) 2×2@50% 2×2@60% 3×2@70% 15 Minute Cap   2) Clean Pull (DO NOT BEND ELBOWS) 4×3@80-85% 10 Minute Cap Do 1) First then 2) NOT SUPERSET 25 Minute Total Conditioning: 3RFT: 21 Wallballs (20/14#) @10ft 18 Bar Facing Burpees 15 Front Squats (95/65) 12 Pullups 15 Minute Cap   Rx+ Front

  • 011117: Perfecting the Pistol

    011117: Perfecting the Pistol

    CrossFit Novem: Movement Prep 2 Rounds Butt Kickers/High Knee 10 Modified Pistols (5/5) (Johnny Method) 5 Press w/Bar 5 Power Cleans (Up on Weight after first round) Conditioning: For Time 10-8-6-4-2 Clean and Jerk (135/95) HSPUs (Sub Box Scaling) -Then- 20-18-16-14-12-10 Pistols (Alt) (Goblet Squats (24/16)) Ring Rows   Rx+ 25ft HS Walk instead of

  • 011017: Killer Clean Complex!

    011017: Killer Clean Complex!

    CrossFit Novem: Strength Super Set 1) Front Squat 5×5 Work Up to 80%+   2) Wide Grip Pullups 5×5 Weighted if Possible/Working Off Bands 20 Minute Cap  Conditioning: 6 RFT 3 Reps Per Round 3 Power Cleans 2 Push Press 1 Push Jerk/Split Jerk   Rounds 1,2 (115/75) Rounds 3,4 (135/95) Rounds 5,6 (155/105)  

  • WOD010917: Squat Snatch & Snatch Pulls

    WOD010917: Squat Snatch & Snatch Pulls

    CrossFit Novem: 1) Snatch (Squat) 2×2@50% 2×2@60% 3×2@70% 15 Minute Cap   2) Snatch Pull (DO NOT BEND ELBOWS) 4×3@80-85% 10 Minute Cap Do 1) First then 2) NOT SUPERSET 25 Minute Total   Conditioning: 8 Minute AMRAP 2, 4, 6 OHS (95/65) HR Pushups Cal Row / Cal AD / Double Unders   Rx+

  • WOD010817: “DT”

    WOD010817: “DT”

    CrossFit Novem: Clean & Jerk 2@50% 2@60% 2×2@70% 2×2@80% 2×1@90% 20 Minute Cap Beginners Hang Squat Cleans and Push Jerk Work Up to Heavy Triple   Conditioning: “DT” 5 Rounds 12 Deadlifts (155/105#) 9 Hang Power Cleans (155/105#) 6 Push Jerks (155/105#) 15 Minute Cap   Cashout 5×10 V-Ups Novem BootCamp: WOD 1: 90sec-60sec-30sec A)

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