(215) 291-2968 Thursday - Sep 01, 2016
  • WOD 083016: Jump Rope from Start to Finish

    WOD 083016: Jump Rope from Start to Finish

    CrossFit Novem:  Snatch Warm Up 5 Minutes  8 Sets – 90 Seconds (12min) 1 High Pull + 1 Hang Power Snatch + 2 OHS *no misses – drop down if athlete starts to miss Conditioning: For Time: 100 Double Unders 30 H.P. Snatches (95/65#) 40 Wall Ball Shots (20/14#) 10ft. 50 Burpees 100 Double Unders

  • WOD 082916: Pistol Power!

    WOD 082916: Pistol Power!

    CrossFit Novem: Back Squats Warmup 5@ barbell 5@50% 5@55% Work Sets 3@70% 3@75% 3+@80% *20 Minute Cap Conditioning: For Time: 10-9-8-7-6-5-4-3-2-1 Handstand Push Ups (Strict Press 85/65#) 2-4-6-8-10-12-14-16-18-20 Pistols = Sub Goblet Squats (24/16kg) 2 Strict Pull Ups after each round   RX+ Strict HSPU Wt. Pistols (12/16kg) Novem BootCamp: WOD 1: 16 MIN EMOM

  • WOD 082816: Sundays are for Maximum Effort!

    WOD 082816: Sundays are for Maximum Effort!

    CrossFit Novem: Snatch Warmup 5 Minutes Snatch Complex 8 Rounds 90 sec Per Round (12 Minutes Total) 1 Power Snatch 2 Hang Squat Snatches 1 OHS Going Up on Weight Start at 50% Conditioning: 3 RFT 400m Run 10 Clean & Jerks (135/95)   Cashout 10 Rounds 100m Sprint 1:1 Work:Rest Novem BootCamp: WOD 1:

  • WOD 082716: All the Points!

    CrossFit Novem: Team Movement Prep 2 Rounds High Knees / Butt Kickers 5 Thrusters 5 Hang Power Snatch 30 sec HS Hold 5 Pullups 5 Wallballs Conditioning: Team WOD Teams of 2 ALL THE POINTS 20 Minute AMRAP 1 Pt Situps Air Squats Pushups 2 Pts Burpees Thrusters (115/75) Wallballs (20/14) @ 10ft 3pts Squat

  • WOD 082616: Turkish Get-Up and At ‘Em!

    WOD 082616: Turkish Get-Up and At ‘Em!

    CrossFit Novem: Turkish Getup Work up to Heavy Single 12 Minute Cap  Conditioning: For Time 40 Pullups 40 Cal Row / Cal 10 Squat Clean (115/75) 30 Wallballs (20/14) @ 10ft 30 Burpees 10 Squat Cleans (135/95) 20 Box Jumps (30/24) 20 T2B 10 Squat Cleans (185/125) 25 Minute Cap Novem BootCamp: WOD 1: 6

  • WOD 082516: Who Doesn’t Love a Deadlift?!

    WOD 082516: Who Doesn’t Love a Deadlift?!

    CrossFit Novem: Deadlift Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% 17 Minute Cap Conditioning: 10 Minute AMRAP 10 Deadlifts (225/155) 10 Wallballs (20/14) @ 10ft 15 HR Pushups   Rx+ 10 Deadlifts (275/190) 15 Wallballs (25/20) @

  • WOD 082416: “Helen”

    CrossFit Novem: Push Jerk Warmup 5@ barbell 5@50% 5@55% Work Sets 5@60% 5@70% 5+@75%  17 Minute Cap Conditioning: Helen 3 RFT 400m Run 24 KB Swings (24/16) 12 Pullups   RX+ 3 RFT 400m Run 24 KB Swings (32/24) 12 C2B Pullups   Optional Cashout 5x 200m Run 1:1 Work: Rest Ratio Novem BootCamp: WOD

  • WOD 082216: Overhead Squats and a “Fight Gone Bad”

    WOD 082216: Overhead Squats and a “Fight Gone Bad”

    CrossFit Novem: Overhead Squats Warmup 5@ barbell 5@50% 5@55% Work Sets 5@60% 5@70% 5+@75% 17 Minute Cap Conditioning: Overhead Squats Warmup 5@ barbell 5@50% 5@55% Work Sets 5@60% 5@70% 5+@75%  17 Minute Cap Novem BootCamp: WOD 1: Bootcamp Fight Gone Bad 3 Rounds M.E. for Reps Wall balls KB Sumo Deadlift High Pull (24/16kg) Box

  • WOD 082116: Bench, Clean, & Push!

    WOD 082116: Bench, Clean, & Push!

    CrossFit Novem: Bench Press Warmup 5@45lbs 5@50% 5@55% Work Sets 5@60% 5@70% 5+@75% *18 Minutes Conditioning: 6 Rounds In 90 Seconds Complete: 5 Hang Power Cleans (155/105#) 10 Hand Release Push Ups 15 Air Squats 30 sec. Rest Between Rounds   RX+ 5 Hang Power Cleans + Jerks (155/105#) 10 Hand Release Push Ups 15

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