(215) 291-2968 Monday - Dec 05, 2016
  • WOD120416: Fitness & Friendship!

    WOD120416: Fitness & Friendship!

    CrossFit Novem: Super Set: 1A) 3 RM Snatch Deadlift 5-7 Sets to find a 3 RM   1B) 3 RM Bench Press 5-7 Sets to find a 3RM *20 Minute Time Cap Conditioning: 4 RFT 8 Ring Rows 10 Deadlifts (185/105#) 12 Front Rack Lunges (24/16kg) 1KB 200 Meter Run Novem BootCamp: WOD 1: For

  • WOD120316: Novem Holiday Team Competition!

    WOD120316: Novem Holiday Team Competition!

    CrossFit Novem & Bootcamp & Barbell: WOD 1 “Rowing Kelly” 400M Row 30 Box Jumps (24/20) 30 Wall Balls (20/14) *Partners trade off every movement WOD 2 7 Minute Max Out Snatch 7 Minute Max Out Clean & Jerk *Each partner only does one of the lifts WOD 3 “4-Hun-Do” 400 Burpees 400 KB Clean

  • WOD120216: Back Squat Deload

    WOD120216: Back Squat Deload

    CrossFit Novem: Super Set: 1A) Deload Back Squats (5) x 5 @ 65-75%   1B) 3RM Strict Press – (no racks, take from the floor – clean it up) 5-7 Sets to find a 3 RM *20 Minute Time Cap Conditioning: 5 Rounds 30 Double Unders (90 Singles, 15 SSD) 15 Thrusters (75/55#)   RX+

  • WOD120116: AMRAPs & Infinity Ladders!

    WOD120116: AMRAPs & Infinity Ladders!

    CrossFit Novem: Snatch Warm Up 5 Minutes 1 Power Snatch + 1 OHS + 1 Full Squat Snatch (5-7 Sets) start at 65% – MAX Conditioning: 10 Minute AMRAP 8 Hand Release Push Ups 8 Box Jumps (24/20”) 8 Calories Row   RX+ 8 Burpees to a 6” Target 8 BJ (30/24”) 8 Cal AAB

  • WOD113016: Bootcamp crushes “Karen”

    WOD113016: Bootcamp crushes “Karen”

    CrossFit Novem: Movement Prep: 5 Wall Ball Shots 5 Rocking Hollows 5 Push Press 5 KB Swings Conditioning: 20 Minute AMRAP 10 Wall Ball Shots (20/14#) 10ft 10 V-Ups 10 Push Press (95/65#) 10 KB Swings (24/16kg)   RX+ 10 Rounds in 20 Minutes Finish each round under two minutes Novem BootCamp: WOD 1: 3-5

  • WOD112916: Weighted Pull-Ups…Why not?!

    WOD112916: Weighted Pull-Ups…Why not?!

    CrossFit Novem: 3 RM Front Squat 5-7 Sets to find a 3RM – immediately into – 2) Weighted Pull Ups 5-4-3-2-1 retest 11/7 (5 sets) *25 Minutes Conditioning: 5 Rounds 2 Minutes to Complete 8 Power Cleans (135/95#) 10 Burpees over the bar 30 Seconds Rest Between Each Round. **if you get caught on the

  • WOD112816: “JT”

    WOD112816: “JT”

    CrossFit Novem: 3 Pause Back Squat – hold 3 count (5 sets) building up to 70-75%  *20 Minute Time Cap. Conditioning: JT For Time 21-15-9 Handstand Push Ups (sub Ring Dips Push Ups   *15 Minute Time Cap   Cash Out: 5 sets – 5/5 Modified Dragon Flag Novem BootCamp: WOD 1: 4 Rounds Alt

  • WOD112716: Bench ‘n’ Deads Day

    WOD112716: Bench ‘n’ Deads Day

    CrossFit Novem: 1) Eccentrically loaded Deadlifts (5 sets) Tempo 1 up – 5-7 count to the Floor x 3 building up to 60-70% *15 Minutes – immediately into – 2) Pause Bench Press (5 sets) Tempo 1 down – 3 count on chest – 1 up *15 Minutes  *30 Minute Time Cap.  Conditioning: 12 Minute

  • WOD112616: Thankful for Thrusters?!

    WOD112616: Thankful for Thrusters?!

    CrossFit Novem: Team Movement Prep Round 1 5 Burpee transitions 5 Thrusters W/ Bar 30 Sec Hollow Holds   Round 2 5 Burpees 5 Thrusters (with weight) 10 Hollow Rocks Conditioning: Team WOD Odds & Evens 18 Minute Partner Kalsu EMOM – 5 Burpee Buy In With Remaining Minute – Max Thrusters (95/65#) Partner 1

  • WOD112516: Working off the Turkey!

    WOD112516: Working off the Turkey!

    CrossFit Novem: Super Set: 1A) 3 RM Back Squat 5-7 Sets to find a 4RM   1B) Ring Push Up Supports 5-7 Sets 20 Sec Hold in High Plank 3 count down 10 Sec hold in the bottom *25 Minute Time Cap Conditioning: 10 Minute AMRAP 5 Power Cleans (145/105#) 10 Toes to Bar 15

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