(215) 291-2968 Thursday - May 28, 2015
  • WOD 052415: 1/2 Jack

    WOD 052415: 1/2 Jack

    CROSSFIT NOVEM Push Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 3 x @ 75% 3 x @ 85% 1+ x @ 90% *17 Minutes “1/2 Jack” 10 Minute AMRAP 10 Push Press (115/85#) 10 KB Swings (24/16kg) 10 Box Jumps (24/20”)   NOVEM BARBELL Shankle Complex – 4

  • WOD 052315: Saturday Running Extravaganza

    WOD 052315: Saturday Running Extravaganza

    CROSSFIT NOVEM 25 Minute AMRAP Starts and Ends with a 200 Meter Run with Partner. Every 5 Minutes – Stop and Run 200 Meter together. While completing this following AMRAP: 10 Burpee Box Jumps (24/20”) 10 Ring Dips 10 Front Squats (115/75#) NOVEM BARBELL Clean Pull Complexxxx – Work to max for the day (3

  • WOD 052215: Overhead Squat Love

    WOD 052215: Overhead Squat Love

    CROSSFIT NOVEM Overhead Squats Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 3 x @ 75% 3 x @ 85% 1+ x @ 90% *17 Minutes 5 RFT 5 Power Snatches (95/65#) 10 C2B Pull Ups 15 Air Squats   NOVEM BOOTCAMP 3 Rounds of 30 sec on/15 sec off

  • WOD 052115: Pre Murph Prep

    WOD 052115: Pre Murph Prep

    CROSSFIT NOVEM For Time: 800 Meter Run 50 Wall Ball Shots (20/14#) 10 Ft 75 Double Unders 400 Meter Run 50 Wall Ball Shots 75 Double Unders 800 Meter Run   NOVEM BARBELL Sn Pull + Sn + OHS 2 sets @ 65, 1 @ 70, 1 @ 75% Jerk from racks – work up

  • WOD 052015: Clean Complex

    WOD 052015: Clean Complex

    CROSSFIT NOVEM Clean Complex 5 Sets 1 Clean Deadlift +1 High Hang Clean + 1 Hang Full Squat Clean + 1 Jerk (anyhow) *15 Minutes 10 Minute AMRAP: 8 Toes To Bar 12 Thrusters (95/65#) 16 OHWL (45/25#) NOVEM BARBELL Front Squat 5 x 2 @ 90% Snatch – HS or 85% 4 rounds –

  • WOD 051915: Coretastic Tuesday!

    WOD 051915: Coretastic Tuesday!

    CROSSFIT NOVEM Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 3 x @ 75% 3 x @ 85% 1+ x @ 90% *15 Minutes 3 Rounds For Total Reps: 1 Minute at Each Station M.E. Calorie Row M.E. Hollow Hold M.E. Sit Ups M.E. Double Unders 1 Minute of

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo