(215) 291-2968 Monday - Feb 27, 2017
  • WOD022517: Sweatin’ on a Saturday!

    WOD022517: Sweatin’ on a Saturday!

    CrossFit Novem: Movement Prep 2 Rounds 5 Wallballs 5 Power Cleans 3/3 KB Snatch 10 OHWL Conditioning: Team WOD Teams of 3 12 Minute AMRAP 10 Cal AD ME Wallballs (20/14) ME Power Cleans (135/95)   1 Minute Rest   12 Minute AMRAP 15 Cal Row ME Alt KB Snatch (24/16) (1,2,3…) ME OHWL (45/25)

  • WOD022417: CrossFit Open 17.1!

    WOD022417: CrossFit Open 17.1!

    CrossFit Novem: CF OPEN 17.1 Partner Coaching   Conditioning: CF OPEN 17.1 Partner Coaching For Time: 10 Alternating Dumbbell Snatches (50/35#) 15 Burpee Box Jumpovers (24/20″) 20 Alternating Dumbbell Snatches 15 Burpee Box Jumpovers 30 Alternating Dumbbell Snatches 15 Burpee Box Jumpovers 40 Alternating Dumbbell Snatches 15 Burpee Box Jumpovers 50 Alternating Dumbbell Snatches 15

  • WOD022217: Daaaaaaang, Deadlift!

    WOD022217: Daaaaaaang, Deadlift!

    CrossFit Novem: Strength 1)Power Clean and Jerk 2+1@60% 2+1@65% 2+1@70% 2(2+1) @75% 12 Minutes Cap   2) Clean Pull 4 (3@100%) 8 Minute Cap 20 Minute Cap Conditioning: 4 Minute AMRAP Buy in 50 DU (100 S, 25 S,S,D) Then with Remaining Time AMRAP of 10 DL (225/155) 10 Burpees   2 Minute Rest  

  • WOD022117: Riding the Back Squat Wave!

    WOD022117: Riding the Back Squat Wave!

    CrossFit Novem: Super Set Strength A) Back Squat Wave 5@75% 1@80% 5@75% 1@83% 5@75% 1+@85%   B) ME HSPUs (if no HSPUs ME HS Hold) 6 sets for total reps 20 Minute Total Conditioning: For Time 9-7-5 Squat Snatch (135/95) Ring Mus (Sub C2B Pullups+ Pushups 9+9)   500m AD/ 250m / 200m Run After

  • WOD022017: Lifting Toward the LBC Classic!

    WOD022017: Lifting Toward the LBC Classic!

    CrossFit Novem: Strength 1)Squat Snatch 3@60% 3@65% 3@70% 2×3@75% 12 Minutes Cap   2) Snatch Pull 4×3@100% 8 Minute Cap 20 Minute Total Cap Conditioning: For Time 21-15-9 Squat Cleans (135/95) Ring Dips 9 Minute Cap 1 Minute Rest   For Time 15-10-5 Power Cleans (185/135) C2B Pullups 9 Minute Cap IF you finish Early

  • WOD021917: Running Weather in February!

    WOD021917: Running Weather in February!

    CrossFit Novem:  DELOAD Back Squats: (5) x 5 @ 70% *15 Minutes   “The McBride Complex” 3 Power Cleans + 2 Push Press + 1 Push/Split Jerk = 1 Rep Conditioning: RE-TEST FROM WEEK 1 For Time: 400 Meter Run/Row 3 McBrides (135/95#) 400 Meter Run/Row 6 McBrides (115/75#) 400 Meter Run/Row 9 McBrides (95/65#)

  • WOD021817: Deadlifts are Better with a Friend!

    WOD021817: Deadlifts are Better with a Friend!

    CrossFit Novem:  Team Movement Prep 2 Rounds 5 Deadlifts building in weight 5 Burpee Transitions 5 Pull Ups 5 Wall Balls Conditioning: Team WOD Tag Team – Teams of 2 20 Minute AMRAP 10 Deadlifts (185/125#) 20 Burpees Pull Ups 30 Wall Balls 40 Calories on Row/20 Calories on AD * Athletes must switch every

  • WOD021717: “The Chief” Re-Test!

    WOD021717: “The Chief” Re-Test!

    CrossFit Novem: RE-TEST FROM WEEK 1 Clean *5 Minute Warm Up as a class 1) 3 Muscle Cleans 3 sets @ AHAP *5 Minutes   2) 1 Clean Deadlift + 2 Clean Pulls + 1 Clean 5 sets @ AHAP *10 Minutes (hands must stay on the bar for the entire complex)   Hybrid BootCamp:

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