(215) 291-2968 Sunday - Jun 25, 2017
  • WOD062317: Back to Basics Burgener Warm-Up

    WOD062317: Back to Basics Burgener Warm-Up

    CrossFit Novem:  As A Group Burgener Clean Warm Up – PVC Have Hybrid join you with dumbbells *5 Minute Time Cap 3 Position Cleans Top to Bottom Full Snatches (1 power clean + 1 squat clean + 1 mid hang clean) (5) x 1+1+1 @ 70-75% of a 1 RM *first two movements start from

  • WOD062217: Aiming High!

    WOD062217: Aiming High!

    CrossFit Novem:  Deadlift Warm Up 2 Rounds – with an empty bar 10 Banded Good Morings 10 RDLs 10 Hang BB Shrugs (fast) * 5 Minutes TOPS Deadlifts (8) x 6 @ AHAP WITHOUT FAILURE!!! *20 Minutes – including the warm up Conditioning: 4 RFT 400 Meter Run 20 Wall Ball Shots (20/14#) 10ft 15

  • WOD062117: Happy Hollow Rocking!

    WOD062117: Happy Hollow Rocking!

    CrossFit Novem: Toes 2 Bar Strength: 4 Rounds – Not for Time 20 Hollow Rocks 60 Ft. Seal Walk – with sliders -30ft forward – 30ft backwards 15 Bouncing Knees To Chest 10 Banded Inch Worms (vary the bands as needed) *20 Minutes total including review Conditioning: 12 Minute AMRAP (A) 21 KB Swings (24/16kg)

  • WOD061917: New Barbell Cycle!

    WOD061917: New Barbell Cycle!

    CrossFit Novem: Snatch Warm Up As Group with PVC Pipe *5 Minutes German Snatches (3 count pause at each position) – knee – power – power snatch – full squat – power – stand tall Work up to a heavy complex *However many sets in 15 Minutes Conditioning: 3 Minute AMRAP 15 Squat Snatches (95/65#)

  • WOD061817: All the Sunday Fitness

    WOD061817: All the Sunday Fitness

    CrossFit Novem: Front Squat ALT EMOM 12 Minutes (A) Minute 1,3 = 21 x @ (75/55#) (B) MInute 2,4 = 9 Toes To Bar With remaining time during Minute 4 add weight (A) Minute 5,7 = 15 x @ (95/65#) (B) MInute 6,8 = 6 Strict Pull Ups With remaining time during Minute 8 add

  • WOD061717: Summer Sizzle

    WOD061717: Summer Sizzle

    CrossFit Novem & Novem Bootcamp: WOD 1: Teams of 2 – Med Ball Deck of Cards! A) Hearts: Med Ball Jump Squat + Toss B) Diamonds: Med Ball Partner Pushes C) Spades: Ball Slams + Star Jump D) Clubs: Slam Ball Oblique Pass E) Aces: Tag Team 400M Row (split 400m, one rows one rests)

  • WOD061617: Friday Chipper Madness!

    WOD061617: Friday Chipper Madness!

    CrossFit Novem: SKILL – Jerks 2 Rounds: 10 Air Squats 10 Jumping Squats 5/5 Alternating Jumping Lunges 5 Press in the Splits 5 Jerk Balances HYBRID: 10 Hang DB Cleans/10 DB Push Jerks (instead of the Press Splits & Jerk Balances) *5 Minutes Cap Jerk Balance Triples (5) x 3 @ AHAP work up to

  • WOD061517: Take it from the Blocks!

    WOD061517: Take it from the Blocks!

    CrossFit Novem: As Group: Burgener Clean Warm Up – PVC *5 Minutes Clean Complex – from the blocks 🙂 (using the rogue blocks – taking the clean from the Rogue blocks – around the knee – top bottom, we wont be able to fit everyone just right.) 2 Clean Pulls + 2 Squat Clean (5-8)

  • WOD061417: Heating up the Grill!

    WOD061417: Heating up the Grill!

    CrossFit Novem: Push Press 5 x @ Barbell 5 x @ 55%-60% 5 x @ 65% 5 x @ 75% 3 x @ 80% 3 x @ 85% 3+ x @ 90% (AMRAP THIS LAST SET) *15 Minutes Conditioning: 16 Minute Alt EMOM (A) M.E. Single Arm OH walking Lunge (24/16kg)x1 (every 5 ft. is

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