(215) 291-2968 Saturday - Feb 23, 2019

WODs

Workout of the day.

  • WOD 122811: Wall Climbs Situps Double Unders

    WOD 122811: Wall Climbs Situps Double Unders

    Happy Wednesday Team Novem!  For the strength/skill portion we worked on Strict Toes to Bar.  Much like when doing a strict pullup we do not kip when it is a strict toes to bar exercise.  Try to keep the core tight, toes pointed, and legs straight when doing this exercise.  For the workout, we wanted

  • WOD 122711: 20 Minutes to Exhaustion

    WOD 122711: 20 Minutes to Exhaustion

    For the strength WOD we did the strict press of 5 reps for 4 sets, working up to a heavy max on the last set.  Remember if you do not have a 5 rep max for a lift, you can gauge what your weights should be if you look at your 3 rep or 1

  • WOD 122611: “Mary”

    WOD 122611: “Mary”

    We tackled “Mary” today first day back from the Christmas holiday!  Many of the folks scaled this benchmark focusing on form for three movements.  Great job by Amber and Ramon for doing their first WODs with kipping pullups on bands!  Please remember to take care of your hands when you do a lot of pullups

  • WOD 122411: Bringing Up The Rear

    WOD 122411: Bringing Up The Rear

    Happy Holidays!!! WOD: 3 Rounds, 2 Lane Relay. 10 Hand Release Push Ups 20 Double Unders/40 Singles 30 Abmat Sit Ups 45 ft OHWL (45#/25#) Leap Frog 24”-16”-24” 5 Ring Dips 150 M Sprint Tire Flips, 1 length of the parking lot Tire Rolls, back to the starting line Sprint in First person starts at

  • WOD 122311: Twelve Days of Christmas

    WOD 122311: Twelve Days of Christmas

    Happy Friday!  Today we did our version of the Twelve Days of Christmas at CrossFit Novem!  This was a very challenging workout but everyone completed the workout!  Shout out to Ramon for doing his first workout with kipping pullups! In the evening we went to the Frankford Beer Hall for a going away party for

  • WOD 122211: Triple 8s

    WOD 122211: Triple 8s

    Happy Thursday Novem!  For the strength/skill portion of the workout we focused on working on core strength with the Turkish Getup exercise.  Whether you are a beginner or not one of the most important things to do is to make sure you lock out that arm and keep you eyes on the Kettlebell the entire

  • WOD 122111: Weighted Pullup Deadlift Burpee

    WOD 122111: Weighted Pullup Deadlift Burpee

    What a momentous day at CrossFit Novem!  Today we worked on either the weighted pullups or kipping pullups.  Special shout out goes to Amber, Andrew, Angie, Ali, and Ramon for getting their first kipping pullups on a band!  Also congrats to Jim for getting his first kipping pullup WITHOUT a band!  Nice work folks!  For

  • WOD 122011: Walking Lunges with Kettlebells!

    WOD 122011: Walking Lunges with Kettlebells!

    For the strength WOD we focused on Front Squats working sets across.  For some of our folks the front squats are a strain to the wrists.  But do not be discouraged, with proper stretching before and after you will gain the necessary flexibility for the movement.   We are very proud to see that everyone

  • WOD 121911: Bench Press Row Double Unders

    WOD 121911: Bench Press Row Double Unders

    Just one week before the holidays and CrossFit Novem and we got some early Christmas presents!  We debuted our new flat benches AND HEAT!!! For the first part of the workout we did bench press working up to a one rep max.  Although the Bench Press is not a super functional movement in the world

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