(215) 291-2968 Monday - Mar 02, 2015
  • WOD 030115: Deadlifts for Brunch

    WOD 030115: Deadlifts for Brunch

    CROSSFIT NOVEM Deadlift 5 @ 50 – 60% 8@65% 6@70% 4@75% 3@80% WOD 3 Rounds, 90 Second AMRAP at each Station. Calorie Row 100 Ft Shuttle Sprints (25ft x 4) Box Jumps (20”) Toes To Bar 2 Minute Rest after each round   NOVEM BARBELL Snatch – HS or 85% C&J – 4 singles @

  • WOD 022815: Max Effort Saturday

    WOD 022815: Max Effort Saturday

    CROSSFIT NOVEM WOD 6 Rounds, switching Partners every 30 Seconds. Working For Total Reps each Round. 1 Minute Rest between rounds, 15 Sec Transition Time. 1 Min = Double Unders 2 Min = Pull Ups 3 Min = Front Racked Lunges (115/80#) 4 Min = Ring Dips At the 1 minute rest get the teams

  • WOD 022715: CF Open 15.1 & 15.1A

    WOD 022715: CF Open 15.1 & 15.1A

    CROSSFIT NOVEM Partner Coaching: 9 min AMRAP 15 T2B 10 deadlift (115/75#) 5 Snatches (115/75#) 9:01-15 min Declare a 1 RM Clean & Jerk   NOVEM BOOTCAMP 6 Min AMRAP 10 KB Swings 10/10 Lateral Hops over Bell -1 Min Rest- 6 Min AMRAP 10 Ring Ab Roll Outs 10/10 Side Lying V Ups -1

  • WOD 022615: Deadlifts and Rows

    WOD 022615: Deadlifts and Rows

    CROSSFIT NOVEM 1a) Stiff Legged Deadlift 5-5-5-5-5 1b) Bent Over Row 5-5-5-5-5 Working up to heavy 5 reps But must maintain good form, alternate between lifts. Partner up. WOD 3 RFT 20 Shoulder To Overhead (115/80#) 25 Toes To Bar 30 KB Swings (24/16kg)   NOVEM BARBELL Snatch – 3 x1 @ 70%, 2 x

  • 022515: Snatch Technique

    022515: Snatch Technique

    CROSSFIT NOVEM Strength 3 Position Snatch 1 Rep from Floor 1 Rep from Knee 1 Rep from High Hang That’s one set 5 Sets going up from 50% WOD For Time: Buy –In 100 Double Unders 21-15-9 Overhead Squats (95/65#) 42-30-18 Lateral Hops Over the Bar Finish With 100 Double Unders   NOVEM BARBELL SQUAT

  • WOD 022415: Danny

    WOD 022415: Danny

    CROSSFIT NOVEM “Danny” 20 Minute AMRAP 30 Box Jumps (24/20”) 20 Push Press (115/80#) 30 Pullups   NOVEM BARBELL muscle snatch 4 x 3 @ 35-40% Snatch from deficit 6 x 2 Back squat 3 x 3 – HEAVY/max   NOVEM BOOTCAMP For Time 100 Singles or 50 Doubles 40 Sit Ups 30 KB Swings

  • WOD 022315 Pistol Ladder

    WOD 022315 Pistol Ladder

    CROSSFIT NOVEM Front Squat 6@55-65% 6@75% 4@85% 3@90% WOD 9 Minute AMRAP, laddering up by 3s 3 Hang Power Cleans (135/95#) 3 Wall Ball Shots (20/14#) 10 Ft 3 Alt. Pistols 6 Hang Power Cleans (135/95#) 6 Wall Ball Shots (20/14#) 10 Ft 6 Alt. Pistols Etc…   NOVEM BARBELL Snatch – 2@70,2@75,1@80,1@85 C&J –

  • WOD 022215: Sunday Chipper

    WOD 022215: Sunday Chipper

    CROSSFIT NOVEM For Time 60 Wallballs (20/14) @ 10 ft 50 Deadlift (95/65) 40 Kipping Pullups 30 Box Jumps (24/20) 20 KB Swings (32/24) 10 Bear Complex (95/65) 2 Rope Climbs after Each Round   NOVEM BARBELL Front Squat – max! beat old 1RM Snatch – HS C&J- HS   NOVEM BOOTCAMP WOD 1 4

  • WOD 022115: Saturday Team Fun

    WOD 022115: Saturday Team Fun

    CROSSFIT NOVEM TEAM WOD 8 Minute AMRAP 5 HSPUs 10 Alt KB C&J (5 Each Side) (24/16) Scale HSPU as needed 2 Minute Rest 8 Minute AMRAP 5 Power Snatch (95/65) 10 Alt Pistols (5 each side) No Pistols Goblet Squats (24/16) 2 Minute Rest 8 Minute AMRAP 5 Burpee Broad Jumps 10 Cal Row

  • WOD 022015: Track and Field Day!

    WOD 022015: Track and Field Day!

    CROSSFIT NOVEM Strength/Skill A. Weighted Strict Ring Dips 5-3-3-1-1 *10 minute time cap Working Up to Heavy Weight B. ME 1k Row for Time *10 minute time cap Done in Heats C. Max Weighted Sled Pulls WOD 2 Rounds for Total Reps 90 sec @ Each Station Back Squats (115/80) Box Jump Overs (24/20) HR

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