(215) 291-2968 Thursday - Sep 29, 2016
  • WOD 092716: Box Jump Bandits!

    WOD 092716: Box Jump Bandits!

    CrossFit Novem: Clean Complex Warm Up 5 Minutes Clean Complex 5-7 Sets going up in weight. 1 Clean Deadlift + 1 Hang Clean (anyway) + 3 Front Squats *15 Minute Cap  Conditioning: 3 Rounds – 3 Minutes at each station 1 minute of rest between each AMRAP. A) 3 Minute AMRAP 5 Front Squats (115/75#)

  • WOD 092616: Dumbbells and Barbells Overhead!

    WOD 092616: Dumbbells and Barbells Overhead!

    CrossFit Novem: Overhead Squats Warmup 5@ barbell 5@50% 5@55% Work Sets 5@75% 4@80% 3@85% 1+@90% *20 Minute Cap Conditioning: For Time: Buy In 800 Meter Run – Then – 3 Rounds 10 Overhead Squats (95/65#) 20 Pull Ups 30 Burpees – Finish – 800 Meter Run   RX+ OHS (135/95#) C2B Burpees o/ Bar *20

  • WOD 092516: Fun on a SUNday!

    WOD 092516: Fun on a SUNday!

    CrossFit Novem: Press Warmup 5@ barbell 5@50% 5@55% Work Sets 5@75% 4@80% 3@85% 1+@90% *20 Minute Cap Conditioning: 10 Minute AMRAP Ladder Up By 1, 2, 3 Thruster (115/75) C2B Pullups Lateral Box Jump Over (20)   RX+ Cluster (139/95) Bar Muscle Ups Lateral Burpee Box Jumps (20) Novem BootCamp: WOD 1: Bootcamp “Danny” 20

  • WOD 092416: The Team Approach!

    WOD 092416: The Team Approach!

    CrossFit Novem:  MOvement Prep: 2 Rounds 5 Power Cleans 5 Front Squats 5 Power Snatch 5 OHS Butt Kickers / High Knee Conditioning: Teams of 2 5 Minute AMRAP 400m Run Then ME Power Cleans (135/95) 1 Minute Rest   5 Minute AMRAP 400m Run Then ME Front Squats (135/95) 1 Minute Rest   5

  • WOD 092316: Snatches & Sprint Ladder

    WOD 092316: Snatches & Sprint Ladder

    CrossFit Novem: Snatch Warmup 5 Minutes Snatch EMOM 10 Minutes 2 Hang Squat Snatch Drop and Reset Each Rep Conditioning: A) 6 Minute AMRAP Ladder Up by 3 10 Meter Run (32 ft) Wallballs (20/14) @ 10ft   2 Minute Rest   B) 6 Minute AMRAP Ladder Up by 3 Toes to Bar Burpees  

  • WOD 092216: Bodyweight Deadlifts

    WOD 092216: Bodyweight Deadlifts

    CrossFit Novem: Deadlift Warmup 5@ barbell 5@50% 5@55% Work Sets 5@75% 4@80% 3@85% 1+@90% *20 Minute Cap Conditioning: 9 Minute AMRAP 5 Ring Dips 10 BW Deadlift 15 Air Squat   Rx+ 1.5 x BW DL Goblet Squats (24/16)   Cashout Tabata 25 Ft Shuttle Run or Cal Row Novem BootCamp: WOD 1: For Time

  • WOD 092116: Rope Climb Rebels!

    WOD 092116: Rope Climb Rebels!

    CrossFit Novem: Movement Prep 2 Rounds 5 Push Press 5 Step Ups 5 Pullups Conditioning: “Danny” 20 Minute AMRAP 30 Box Jumps (24/20) 20 Push Press (115/75) 30 Pullups   Cashout 3 Rounds 30secs Hold: 1 Minute Rest L- Sit Holds on Paralletes or Rings *IF Can’t do L do Tuck Holds Novem BootCamp: WOD

  • WOD 092016: Let’s Get Low…Hang Squat Cleans.

    WOD 092016: Let’s Get Low…Hang Squat Cleans.

    CrossFit Novem: Clean Warmup 5 Minutes Clean Complex 5 Sets Up on Weight 1 CL Deadlift 1 Low Hang Squat Clean (2 Inches off floor) 1 Front Squat 1 Push/Split Jerk *15 Minute Cap Conditioning: 8 Minute AMRAP 10 Front Squats (135/95) 10 HR Pushups 20 Situps   RX+ 10 Squat Cleans (155/105) 10 Burpees

  • WOD 091916: Lift and Run!

    WOD 091916: Lift and Run!

    CrossFit Novem: Front Squats Warmup 5@ barbell 5@50% 5@55% Work Sets 5@75% 4@80% 3@85% 1+@90% *20 Minute Cap Conditioning: For Time 50 Double Unders (150 S, 25 S,S,D) 200m 40 Burpees 400m 30 Thrusters (115/75) 800m 20 OHWL (1,2,3…) (45/25) 400m 10 Clean & Jerks (115/75) (Power or Squat) 200m 5 Rope Climbs / Ring

  • WOD 091816: Sumo Power!

    WOD 091816: Sumo Power!

    CrossFit Novem: Sumo Deadlift Warmup 5@ barbell 5@50% 5@55% Work Sets 3@70% 3@75% 3+@80% *20 Minute Cap Conditioning: 3 RFT 800 Meter Run 30 Box Jumps (24/20”) 30 Wall Ball Shots (20/14#) 10 Ft   RX+ All the same but box jumps – instead Weighted step ups (16/12kg) x 2 Novem BootCamp: WOD 1: 16

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