(215) 291-2968 Monday - Jun 27, 2016
  • WOD 062516: Oh My, EMOM!

    WOD 062516: Oh My, EMOM!

    CrossFit Novem: Team WOD Partner EMOM: 20 Minutes – Alternating Partners every minute: 10 Wall Ball Shots (20/14#) 10ft 5 Pull Ups (sub Ring Rows) Remaining Minute Max Effort Burpees Score is Total Burpees – 5 Minutes of Rest – THEN 10 Minutes to Establish a 1 Rep Max Clean between you and your partner.

  • WOD 062416: Body by Bench Press

    WOD 062416: Body by Bench Press

    CrossFit Novem: Bench Press Warm up sets: 5 x @ bar% 5 x @ 50-55% Work Sets: 8 x 65% 6 x @ 75% 4 x @ 85% 3+ x @ 90% *20 Minute Time Cap Conditioning: Every 90 Seconds for 15 Minutes 10 Push Ups 10 Goblet Squats (24/16kg) 5 Ring Dips (*10 total

  • WOD 062316: Split Snatch for the Win!

    WOD 062316: Split Snatch for the Win!

    CrossFit Novem:  Snatch 5 Minute Warm Up Snatch Complex 5 Sets – building up if possible 1 Sn DL + 1 Sn + 1 Hang Sn + 1 HH Sn * 15 Minute Time Cap Conditioning: For Time: Buy-In 50 Double Under (sub 150 singles or 25 ssds) Then 10-8-6-4-2 Overhead Squats (95/65#) Wall Walks

  • WOD 062216: “Sage”

    WOD 062216: “Sage”

    CrossFit Novem: Movement Prep: 2 or 3 Rounds 5 Thrusters – add weight 3-5 Pull Ups 5 Burpee Transitions Conditioning: “Sage” 20 Minute AMRAP 20 thrusters (135/95#) 20 pull-ups 20 burpees Please scale weight accordingly. Scaling suggestions: (95/65#) (75/55#) (65/45#)   RX+ Shot for 4+ Rounds *Josh Bridges got 6… Novem BootCamp: WOD 1: 6

  • WOD 062016: Down & Dirty Deadlifts

    WOD 062016: Down & Dirty Deadlifts

    CrossFit Novem: Deadlift Warm up sets: 5 x @ bar% 5 x @ 50-55% Work Sets: 8 x 65% 6 x @ 75% 4 x @ 85% 3+ x @ 90% *20 Minute Cap Conditioning: 4 RFT 10 Deadlifts (135/95# 200 Meter Run 10 Hang Power Cleans (135/95#) 200 Meter Run 10 Shoulder to Overhead

  • WOD 061916: Single Leg Deadlift Sunday

    WOD 061916: Single Leg Deadlift Sunday

    CrossFit Novem:  Split Jerk Warmup 5 Minutes Split Jerk Warmup 3@ Bar 3@40-45% Work Sets 5×2 Working Up to a Heavy double Beginners focus on form or do a push jerk instead (5×3) 17 Minute Cap Conditioning: 12 Minute AMRAP 10 T2B 10 Weighted Step Ups(20) (24/16) w/ 1KB (1,2,3…) 20 HR Pushups (Feet on Plate)  

  • WOD 061816: Pride 50!

    WOD 061816: Pride 50!

    CrossFit Novem & Novem Bootcamp: Like many other gyms, our box will be doing the “Pride 50” Saturday morning: 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lbs) 50 Back Extensions (We can Sub for Supermans) 50 Wall Balls (20/14 lbs)

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