(215) 291-2968 Friday - Aug 28, 2015
  • WOD 082715: “The Countdown”

    WOD 082715: “The Countdown”

    CrossFit Novem: Conditioning: For Time: 20 HSPU 19 Push-ups 18 Ring Dips 17 C2B Pull-ups 16 Deadlifts (225/155) 15 Power Cleans (135/95) 14 Front Squats (135/95) 13 WallBall Shots (20/14) – 10′ Target 12 Pistols (alt Legs) 11 KB Swings (70/53) 10 Toes 2 Bar 5 Medball sit-ups (20/14) Novem BootCamp: 6 Min Alt AMRAP

  • WOD 082615: Step Ups are Easier Right?

    WOD 082615: Step Ups are Easier Right?

    CrossFit Novem: Strength: Deadlift Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 75% 3 x @ 85% 1+ x @ 90% Conditioning: 8 Min AMRAP 10 Deadlifts 155/105#) 15 Hops O/Bar 20 Step Up (24/20”) Accessory Work Cashout: Take remaining class time to work on a skill.

  • WOD 082515: Snatch Chief

    WOD 082515: Snatch Chief

    CrossFit Novem: Strength: 10 Min Snatch EMOM 1 Hang Power Snatch + 1 Squat Snatch from Floor Conditioning: “Snatch Chief” 5 Rounds of AMRAP 3, 1 rest between rounds. 3 Power Snatch, (115/75#) 6 Pushups 9 Air Squats Novem BootCamp: WOD 1: 3 RFT 30 Speed Skaters (1,2,3…) 20 Wall Balls 10 Pull Ups 400

  • WOD 082415: Who you callin Fran!

    WOD 082415: Who you callin Fran!

    CrossFit Novem: Strength: Back Squat Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% Conditioning: For Time: 21 Thrusters (95/65#) 21 Russian KB Swings (32/24kg) 50 Double Unders 15 Thrusters (95/65#) 15 Russian KB Swings (32/24kg) 50 Double Unders

  • WOD 082315: Push and Jump!

    WOD 082315: Push and Jump!

    CrossFit Novem: Strength: Push Jerk Warm Up Sets: 3 Reps w/ Bar 3 x @ 50% 3 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% Conditioning: 2 RFT: 800 Meter 30 Wall Ball Shots (20/14#) 10ft 30 Box Jumps (24/20”) Novem BootCamp: 6 Min EMOM Buy

  • WOD 082215: 400m Team Relays

    WOD 082215: 400m Team Relays

    CrossFit Novem: Teams of 3 For time complete: 400m Run Relay (one at a time) 100 Front Squats (135/95#) 75 Pull-ups 50 Shoulder to OH (135/95#) 25 HSPU 400m run (together – last person in calls time) *One person works, two people rest. Switch in as needed. Accessory Work Cashout: Take remaining class time to

  • WOD 082115: Filthy Fifty

    WOD 082115: Filthy Fifty

    CrossFit Novem: Conditioning: “Filthy Fifty” For Time 50 Box Jumps (24/20) 50 Jumping Pullups 50 KB Swings (24/16) 50 Walking Lunges (50 Steps) 50 Knees to Elbows 50 Push Press (45/35) 50 Back Extensions 50 Wallballs (20/14) @ 10Ft 50 Burpees 50 Double Unders Novem BootCamp: 7 Min AMRAP 7 GTOH 7 Burpee Box Jumps

  • WOD 082015: All the Snatch Work

    WOD 082015: All the Snatch Work

    CrossFit Novem: Strength: 10 Min Snatch EMOM 1 Hang Squat Snatch + 1 Squat Snatch from Floor 55-60% Going up on Each Set Conditioning: 3 RFT: 100 Double Unders 10 Hang Power Snatches (115/85#) Novem BootCamp: WOD 1: 10 Min Infinity Ladder by 4’s KB Swings KB Racked Lunges (1,2,3…) *Wall Walk or 5/5 Shoulder

  • WOD 081815: Clean Complex

    WOD 081815: Clean Complex

    CrossFit Novem: Strength: 12 Min Clean EMOM 1 Hang Squat Clean +1 Push Jerk + 1 Split Jerk *55-60% Going up on Each Set Conditioning: 10 Minute AMRAP: 10 Box Jumps (24/20”) 10 Hang Power Cleans (95/65#) 10 Push Jerks (95/65#) Novem BootCamp: WOD 1: For Time 800 m Run 20 Shoulder Touches (1,2,3…) 20

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