(215) 291-2968 Tuesday - Dec 11, 2018

WODs

Workout of the day.

  • WOD 101211: Run, Snatch, Jump!

    WOD 101211: Run, Snatch, Jump!

    Today we worked on an Olympic Lift, the Snatch. Although it is a harder movements that we perform in CrossFit, if done correctly it is one of the most rewarding. Our more seasoned members worked up to a heavy weight for the skill portion of the workout while others focused on form. Justin joined us

  • WOD 101111: Thrusters & Bodyweight Fran

    WOD 101111: Thrusters & Bodyweight Fran

    Tuesday’s workout began with max effort Thrusters. Everyone displayed excellent form throughout the entire workout. Great job folks! In the evening we were joined by Matt Wiedemer from CrossFit South Philly. One of the first things he said when he walked in the gym was “WOW now THAT’S a tire!” We would like to officially

  • WOD 101011: Baby Carlos?

    WOD 101011: Baby Carlos?

    Monday started off with tons of exciting events. 3 new additions to the CrossFit Novem Family started today: Melissa with early morning crew, Dan and Steve in the evening. Welcome aboard people! We also had a fresh batch of On-Rampers this morning; Jamie, Laura, Sarah, Jenna & Tom. Can’t wait until Wednesday! Warm Up: 100m

  • WOD 100911: Memorial WOD at CFSP for Yassen Andreev

    WOD 100911: Memorial WOD at CFSP for Yassen Andreev

    Today we joined our friends and extended CrossFit family for a memorial WOD at CrossFit South Philly to celebrate the memory of Yassen Andreev (1985 – 2011). You are loved and will be greatly missed. “Yassen” 1 Mile Run 5 rounds of: 20 Pushups, 20 Overhead Squats (95lb), 20 Sumo Deadlift High-Pulls (95lb), 5 Bar

  • WOD 100811: Tire Flips and Team Work

    WOD 100811: Tire Flips and Team Work

    Partner WOD / Team WOD (Depending on how many people) Tire Flips (Garage door to end of Parking Lot and Back) Partner Goes one way the other goes back to the gym 100 Situps 100 Double Unders 100 Burpees 100 Ball Slams (30/20) Tire Flips (Garage door to end of Parking Lot and Back) Only

  • WOD 100711: Nasty Girls!

    WOD 100711: Nasty Girls!

    “Nasty Girls” 3 Rounds for Time 50 Squats 7 Muscle Ups* 10 Hang Power Cleans (135lb / 95lb) *If no Muscle Ups 2x Kipping Pullups and Ring Dips L1: 25 Squats, 4 Muscle Ups, 5 Hand Power Cleans  

  • WOD 100611: Rope Climbs and Heavy Snatches

    WOD 100611: Rope Climbs and Heavy Snatches

    Having good foot position around the rope helps with the stability during your pull and keeps your legs from catching on fire on your descent. Second Skill, working up to a heavy Snatch. Before we got into our heavy Snatches we warmed up with the Burgener Warm Up. This is a great warm up to

  • WOD 100511: Deadlifts!

    WOD 100511: Deadlifts!

    The Deadlift was the main focus on Wednesday’s workout followed by a quick and fun bottom to bottom TABATA Squats. During the Deadlifts our members not only focused on getting a three rep max, but also worked on fixing their form. The highest weight 405lb by Patrick and Topper scored 15 reps in the TABATA

  • WOD 100411: 4 Rounds For Time

    WOD 100411: 4 Rounds For Time

    Today we welcomed Nick Wendowski for his first official WOD at CrossFit Novem!  Even though he sustained a slight injury during the WOD he completed with flying colors.  Great job Nick!  During the skill portion, Patrick and Colin both strung together 13 kipping Toes to Bar.  Great job guys! WOD 4 Rounds for time 10

  • Cindy

    Cindy

    IT’S OFFICIAL! Patrick set the high mark in the morning with 22+ rounds, while Colin did the entire workout with a 30lb vest!  In the evening Nick V. did his first “Cindy” Rx with a solid score of 11+ rounds.  Awesome job Nick! Special shout out goes to the two full on-ramp classes who battled

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