(215) 291-2968 Tuesday - May 03, 2016
  • WOD 050216: Max OUT Make up Day!

    WOD 050216: Max OUT Make up Day!

    CrossFit Novem: Max OUT Make up Day! Pick a Strength Movement that you may have missed for this past cycle! Press, Deadlift, Front Squat, Back Squat, Bench Press, Overhead Squat or Clean and Jerk 20 Minute CAP! Conditioning: 12 Minute AMRAP 5 HSPUs 10 Thrusters (115/75) 15 Lateral Hop Burpees   Rx+ 5 Strict HSPUs

  • WOD 043016: Spring…Cleaning!

    WOD 043016: Spring…Cleaning!

    CrossFit Novem: Teams of 2 – 25 Minute AMRAP   400 Meter Run AMRAP Clean and Jerks (135/95#)   400 Meter Run AMRAP Front Squats (95/65#) – switch weights   400 Meter Run AMRAP Wall Ball Shots (20/14#) 10ft   400 Meter Run AMRAP Pull Ups   *Partner 1 Runs, while 2 works on the

  • WOD 042916: Deadlift Friday

    WOD 042916: Deadlift Friday

    CrossFit Novem: Strength: Deadlift Warm up sets: 5 x @ 55% 5 x @ 65% Work Sets: 5 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% 1 x @ 100%+ Conditioning: 10 RFT 5 Ring Push Ups 10 Weighted Step Ups (24/16kg) x 1 (1,2,3…) 15 Wall Ball

  • WOD 042816: Snatch Practice

    WOD 042816: Snatch Practice

    CrossFit Novem: Strength: Snatch Practice 1 Snatch Deadlift + 1 Snatch Pulls + 1 Hang Snatch + 1 High Hang Snatch + 1 Snatch Balance + 1 OHS Conditioning: For Time: 40 Pull Ups 30 Push Ups 20 KB Swings (24/16kg) 40 Overhead Squats (115/75#) 20 KB Swings 30 Push Ups 40 Pull Ups Novem

  • WOD 042616: Clean Complex and Squats!

    WOD 042616: Clean Complex and Squats!

    CrossFit Novem: Strength: 1 Clean Deadlift + 1 Clean Pull + 1 Hang Squat Clean + 2 Front Squats + Split Jerk Conditioning: 6 Minute AMRAP 5 Thrusters (115/75#) 10 Bar Facing Burpees – 2 minute rest – 6 Minute AMRAP 5 Ring Dips 10 Goblet Squats (24/16kg) Novem BootCamp: 6 Min AMRAP 10 Cal

  • WOD 042516: Overhead we go…

    WOD 042516: Overhead we go…

    CrossFit Novem: Strength: Overhead Squat Warm up sets: 5 x @ 55% 5 x @ 65% Work Sets: 5 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% 1 x @ 100%+ Conditioning: 7 RFT 200 Meter Sprint 10 Burpee Box Jumps (20”) 5 Strict Pull Ups Novem BootCamp:

  • WOD 042416: Split Jerks

    WOD 042416: Split Jerks

    CrossFit Novem: Strength: Split Jerk (From Rack) Work up to Heavy Single Beginners Push Jerk 3-3-3-3-3 Conditioning: 5 RFT 10 Alt Pistols (5 each side) 15 Box Jumps (24/20) 10 Ground to Overhead (115/75) Novem BootCamp: Skill Work: Rope Climbs 5 x 5 Strict and/or Negative Pull Ups 5 x Max Effort Hang from Pull

  • WOD 042316: Team Eva

    WOD 042316: Team Eva

    CrossFit Novem: “Team EVA” 5 RFT 800m Run 30 Pullups 30 KB Swings (32/24) One Person Works one Person Rest. 800m Run Relay (partner 1 runs 400m then partner 2 runs 400m to complete 800m) Must tag on run. Novem BootCamp: Teams of Two 6 Min Stadium Style Relay AMRAP 5 Pull Ups 5 Burpees

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