(215) 291-2968 Tuesday - Jul 26, 2016
  • WOD 072516: Monday Hot Fitness!

    WOD 072516: Monday Hot Fitness!

    CrossFit Novem: Front Squats Warm up sets: 5 Reps w/ Bar 5 x @ 50-55% Work Sets: 4 x @ 65% 3 x @ 75% 3 x @ 85% 3 x @ 90% 3 x @ 95%+ or find a New 3, 2,or 1RM  *20 Minute Cap Conditioning: 6 Minute AMRAP 20 Wallballs (20/14) @

  • WOD 072416: Sunday Lunges for All!

    WOD 072416: Sunday Lunges for All!

    CrossFit Novem: Clean Warmup 5 Minutes Clean Complex 5-7 Sets going up in weight. 2 Cleans + 1 Push Jerk *15 Minute Cap Conditioning: 15 Minute ARAMP 12 KB Alt. Reverse Lunges (24/16kg) 9 Toes to bar 6 Calorie Row RX+ 15 Minute ARAMP 12 BB Alt. Reverse Lunges (95/65#) 9 Toes to bar 6

  • WOD 072216: Let’s “Fran” Again!

    WOD 072216: Let’s “Fran” Again!

    CrossFit Novem: Push Press Warmup 5@50% 5@55% Work Sets 5@60% 5@70% 5@80% *15 Minute Cap Conditioning: Fran 21-15-9 Thrusters (95/65#) Pull Ups   RX+ Heavy Fran (135/95#) *Retest from 1/16/16 20 Minute Time Cap Novem BootCamp: WOD 1: 12 Minute Infinity Ladder Up by 2 Goblet Squats (24/16kg) Hi/Lo Planks *250meter RUN between Rounds -2

  • WOD 072116: A Good Day for a Run!

    WOD 072116: A Good Day for a Run!

    CrossFit Novem:  Snatch Warmup 5 Minutes Snatch Complex 5-7 Sets going up in weight. 1 High Hang Snatch + 1 Snatch + 1 OHS *15 Minute Cap (newer folks can go from the hang position rather than from the floor.)  Conditioning: For Time: Run 400 Meters 10 Hang Power Snatches (115/75#) 20 Burpees Over the

  • WOD 072016: Jump, Jive & Jerk!

    WOD 072016: Jump, Jive & Jerk!

    CrossFit Novem: Push Jerks Warmup 5@50% 5@55% Work Sets 5@60% 5@70% 5@80% *15 Minute Cap Conditioning: For Time: 1-2-3-4-5-6-7-8-9-10 Strict Pull Ups 10-9-8-7-6-5-4-3-2-1 HSPUs (sub press 75/55#) * after each round 30 Double unders, 60 singles, 15 ssds   RX+ 1-10 Chest 2 Bar Pull Ups 10-1 Strict HSPUs 30 UB Double Unders after each

  • WOD 171916: Wall Ball Wonderland

    WOD 171916: Wall Ball Wonderland

    CrossFit Novem: Super Set  1A) Thrusters 3-3-3-3-3 (add weight each set, not until failure) 1B) Chin Ups 3-3-3-3-3 (add weight each set or reduce bands) *20 Minute Time Cap Conditioning: 3 RFT 35 Wall Ball Shots (20/14#) 10 ft 25 Ring Rows 15 Split Jump Burpees   RX+ 3RFT 35 Wall Ball Shots (20/14#) 10

  • WOD071716: Burpees of Every Kind!

    WOD071716: Burpees of Every Kind!

    CrossFit Novem: Split Jerk 2-2-2-2-2 Work Up to Heavy Double Beginners – Push Jerk 3-3-3-3-3 Start at 50% of Split/Push Jerk 20 Minute Cap Conditioning: 10 Minute AMRAP 10 Shoulder to Overhead (135/95) 10 Burpees 30 Sec Plank   RX+ 10 Ground to Overhead (155/105) 10 Burpee Pullups 30 Sec Handstand Hold Novem BootCamp: WOD 1:

  • WOD071616: Will You Be My Buddy?!

    WOD071616: Will You Be My Buddy?!

    CrossFit Novem: Team Movement Prep 2 Rounds 3 Burpee Split Jumps 5 Thrusters 10 Beat Swings 10 Walking Lunges w/ Barbell Try Buddy Carry Conditioning: Team WOD Teams of 2 For Time 200m Buddy Carry 50 Burpee Split Jumps 200m Buddy Carry 100 Thrusters (95/65) 200m Buddy Carry 100 Toes 2 Bar 200m Buddy Carry

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