(215) 291-2968 Monday - Feb 19, 2018
  • WOD 021818: Hot Lungs!

    WOD 021818: Hot Lungs!

    CrossFit: Strength: Clean Warmup 5 Minutes Below the Knee Hang Squat Cleans 6×3 Work Up to Heavy 3 Reps Conditioning: 3 RFT 65 Air Squats 42 Cal Row/Cal Bike 21 Push Press (95/65) RX+: 3 RFT 65 Air Squats 42 Cal Row/Cal Bike 21 HSPUs BootCamp: WOD 1: 20 min amrap 5 ring push ups

  • WOD 021718: The more the merrier!

    WOD 021718: The more the merrier!

    CROSSFIT NOVEM Teams of 4 For Time 100 Cal Row and 100 Front Squats (135/95) 80 Cal Bike and 80 Strict Pullups 60 Burpees and 60 Power Cleans 40 Cal Bike and 40 Cal Row Each Team Has Access to 1 Bar, 1 Bike, 1 Rower Two People work two people rest Example: Person 1

  • WOD 021618: All the Rounds

    WOD 021618: All the Rounds

    CROSSFIT NOVEM Front Squats Warmup 5@40% 5@50% 3@60% Work Sets 5@65% 5@75% 5+@85% 20 Minute Cap WOD 5 RFT 25 Cal Row/Bike 20 Wallballs (20/14)@10 ft 15 Ring Rows 20 Minute Cap NOVEM BOOTCAMP WOD 1 8 min alt emom A – 6 Man Makers – No squat B – 18 Squat then Forward Press

  • WOD 021518: Handstand Pushups for Days

    WOD 021518: Handstand Pushups for Days

    CROSSFIT NOVEM Snatch Warmup 5 Minutes Below the Knee Hang Squat Snatch 6×3 Work Up to Heavy 3 Reps For Time 10-9-8-7-6-5-4-3-2-1 HSPUs 1-2-3-4-5-6-7-8-9-10 Squat Snatch (95/65) 30 Double Unders Between Each Rd (90 S, 15 SSD) NOVEM BOOTCAMP 20 Minute AMRAP 15 wall balls 15 box jumps 400m Run 6 Rds 30s of Work

  • WOD 021418: Marston

    WOD 021418: Marston

    CROSSFIT NOVEM Marston 20 Minute AMRAP 1 Deadlift (405/285) 10 Toes to Bar 15 Burpees over Barbell or Parallete NOVEM BOOTCAMP 7 Min AMRAP 10 Arnold Press (25/15) 150 M Sprint 6min 20 – 2 Handed Giant Slams 150m Sprint 7 Min AMRAP 10 taters (24/16) 150m Sprint 6min g2oh (45/25) 150 M Sprint w

  • WOD 021318: Sprints… Sprints… Sprints….

    WOD 021318: Sprints… Sprints… Sprints….

    CROSSFIT NOVEM Push Press Warmup 5@40% 5@50% 3@60% Work Sets 5@65% 5@75% 5+@85% 17 Minute Cap WOD 5 Rds 4 Minutes to Complete 30/20 Cal Row or 20/14 Bike 25 DB Thrusters (50/35) With Remaining Time ME 25ft Sprints 1 Minute Rest after Each Rd NOVEM BOOTCAMP WOD 1 Baseline 500m row 40 air squats

  • WOD 021218: That Monday Burpee Life

    WOD 021218: That Monday Burpee Life

    CROSSFIT NOVEM Back Squats Warmup 5@40% 5@50% 3@60% Work Sets 5@65% 5@75% 5+@85% 20 Minute Cap WOD 18 Minute AMRAP 6 Power Cleans (135/95) 12 C2B Pullups 18 Burpees (New open standard) 1 Ring Muscle Up (Add 1 Muscle Up after Each Rd) 1,2,3,4,5,… If no Muscle Ups Sub 2 Ring Dips 2, 4, 6,

  • WOD 021118: Rope Climbs for Days….

    WOD 021118: Rope Climbs for Days….

    CROSSFIT NOVEM Snatch Warmup 5 Minutes Hang Squat Snatch 6×3 Working Up to heavy 3 reps for the day HOLD ON TO BAR FOR ENTIRE SET! 5 RFT 30 Double Unders 15 T&G Power Snatches (75/55) 1 Rope Climb Rope Climbs go up by one each rd If no Rope Climbs Sub 3 Strict Pullups

  • WOD 021018: Saturday Team Fun!

    WOD 021018: Saturday Team Fun!

    CROSSFIT NOVEM Teams of 2 25 Minute AMRAP 21 Cal Row/18 Cal Bike 14 Hang Power Cleans (135/95) 7 Muscle Ups (Bar or Rings) One person works one person Rests Switch as Needed NOVEM BOOTCAMP 30 minute amrap 100 partner wall balls 100 alt partner Balls Slams 100 alt box jumps 100 Partner Bottom to

  • WOD 020918: All the Accessory Work!

    WOD 020918: All the Accessory Work!

    CROSSFIT NOVEM Super Set A) Single Leg Split Squats 5×10 (10 Each Side) Off Rack with Barbell on Back (Hybrid will do the same with 2xDBs) B) ME Ring Dips (Strict) 5 Sets CONDITIONING 12 Minute Alt EMOM A) 20 Wallballs (20/14) 10ft B) 40 Double Unders NOVEM BOOTCAMP WOD 1 Annie 25-20-15-10-5-10-15-20-25 X sit

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