(215) 291-2968 Friday - May 26, 2017

WODs

Workout of the day.

  • WOD052417: How About That Hybrid?!

    WOD052417: How About That Hybrid?!

    CrossFit Novem:  Pause Back Squats (2 sec pause at bottom) 3 at 50% 3 at 60% 3 at 70% 2×3 at 80% 2×2 at 85% 17 Minute Cap Conditioning: For Time 30 Cal Row 25 Burpees 20 Squat Cleans (95/65) 30 Toes to Bar 20 Squat Cleans (95/65) 25 Burpees 30 Cal AD 20 Minute

  • WOD052317: A Good Reason to Run

    WOD052317: A Good Reason to Run

    CrossFit Novem:   Bar Muscle Ups D2 2 Rounds Beginners (Banded Pullups) 10 Strict Pullups (Do not reach for bar with chin) 10/10 Cs and Ds (Kipping Swing on Pullup) or 10 Snap to Hollow/ Snap to Arch on Ground Intermediate (Has Unassisted Kip Pullup) 10 Kips Pull to Hip 5 Banded Muscle Ups (Progressing

  • WOD052217: Doling Out the Deadlifts

    WOD052217: Doling Out the Deadlifts

    CrossFit Novem:  Deadlift 5×50% 5×60% 5×70% 5 at 80% 5 at 90% 5+ at 95% Conditioning: 3 RFT 15 Burpee Box Jumps Overs (20) 12 Power Cleans (155/105) 9 Strict Pullups 15 Minute Cap RX+ 3 RFT 1 5 Burpee Box Jumps Overs (20) 12 Power Cleans (185/135) 9 Ring Muscle Ups 15 Minute Cap

  • WOD052117: Bootcamp Takes On “Barbara”

    WOD052117: Bootcamp Takes On “Barbara”

    CrossFit Novem:  Team WOD Teams of 2 20 Minute AMRAP 100 Cal AD 50 Power Cleans (135/95) 100 Cal Row 50 Power Cleans (155/105) 800m Run (2x400m) 50 Power Cleans (185/135) One Person Works One person Rests Switch as needed Each person runs 400m RX+ Team WOD Teams of 2 20 Minute AMRAP 100 Cal

  • WOD051917: The Calm Before the Competition!

    WOD051917: The Calm Before the Competition!

    CrossFit Novem:  Push Press + Push Jerk (1 Push Press+1 Push Jerk) is one Rep 3 at 50% 3 at 60% 3 at 70% 3 at 75% 2x 3 at 80-85% Coaches Note: Percentage based off of Split Jerk 17 Minute Cap Conditioning: For Time 21-15-9-15-21 Cal AD / Cal Row Box Jumps (24/20) KB

  • WOD051817: Heating Things Up!

    WOD051817: Heating Things Up!

    CrossFit Novem:  Bar Muscle Ups D1 2 Rounds Beginners (Banded Pullups) 1) 10 Strict Pullups (Do not reach for bar with chin) 2) 10 Snap to Hollow/ Snap to Arch on Ground Intermediate (Has at least one Kipping Chin Pullup) 1)10 Chest to Bar Pullups (Do Not Reach for bar with Chest) or 10 Kipping

  • WOD051717: Farmer Carry Grip Work

    WOD051717: Farmer Carry Grip Work

    CrossFit Novem:  Back Squats 5 w/ Bar Working Sets 5×10 @ 55-60% 20 minute Cap Conditioning: 12 Minute AMRAP 1 Rope Climb 100m Plate carry 2x (15/10) Pinch Grip! 10 Hang Power Cleans (135/95) *No Rope Climb? Sub 4 Strict Pullups RX+ 12 Minute AMRAP 1 Legless Rope Climb 100m Plate carry 2x (15/10) Pinch

  • WOD051617: Very Nice, Nancy!

    WOD051617: Very Nice, Nancy!

    CrossFit Novem:  Snatch Warmup Burgener Warmup 1) Squat Snatch Pause 2 sec at Knee 2 x 50% 2 x 60% 2 x 70% 2 x 80% 2) Squat Snatch 2x 85% 3 x 1 at 90% 25 Minutes Total Including Warmup Conditioning: “Nancy” 5 RFT 400m Run 15 OHS (95/65) 20 Minute Cap Novem BootCamp:

  • WOD051517: Seated Strict Press!

    WOD051517: Seated Strict Press!

    CrossFit Novem: Bench Press 5 at 50% 5 at 60% 5 at 70% 2×5 at 80% 1 x 5+ at 85% ( Last set AMRAP) 20 Minute Cap Conditioning: 5 RFT 21 Burpee Box Jumps (20) 15 Wallballs (20/14) @ 10ft 9 Seated Strict Press (75/55) 18 Minute Cap 5 RFT 21 Burpee Box Jumps

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