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Posts Tagged: My PHL Best CrossFit Gym

  • WOD 110113: Holy Crap Its November

    WOD 110113: Holy Crap Its November

    CrossFit Novem: Strength WOD: Hang Cleans 2-2-2-2 Conditioning WOD: 3 Rounds for Time 20 Burpees 15 Toes to Bar 10 Front Squats (115/75) Novem BootCamp WOD No. 1 For Time 10-9-8-7-6-5-4-3-2-1 DB Thrusters Lateral Hops Over DB WOD No.2 10 Minute AMRAP 150m Row 20 Walking Lunges 10 Wallballs

  • WOD 103113: Happy Halloween!

    WOD 103113: Happy Halloween!

    Mobility 7 Minutes Shoulders, Hips, Ankles WOD Partner Coaching 12 Minute AMRAP 8 Dead Hang Pullups 10 Deadlifts (95/65) 12 Zombie Lunges NOVEM BootCamp TABATA Goblet Squats Zombie Lunges Situp & Press Pushups KBSDLHP  

  • WOD 103013: Double Under Madness

    WOD 103013: Double Under Madness

    CrossFit Novem Strength WOD: Push Jerk 8@65% 6@70% 4@75% 3@80% Conditioning WOD: 10 Minute EMOM 5 Burpee Buy In Rest of Minute ME Double Unders Novem BootCamp:  WOD No. 1 12 Minute AMRAP 10 Dumbbell Snatch (left arm) 10 Jumping Squats 10 Dumbbell Snatch (right arm) 150 Meter Row/Run WOD No.2 10 Minute AMRAP 5

  • WOD 102713: Snatch Complex

    WOD 102713: Snatch Complex

    CrossFit Novem:  Strength/Skill WOD:  Snatch Complex (Sn Pull + Hang Sn + Sn Push Press + Overhead Squat) 2 + 2 + 2 +2 @ 65% 1 + 1 + 2 +2 @ 70% 1 + 1 + 2 +2 @ 75% 1 + 1 + 2 +2 @ 80% Conditioning WOD: For Time 10

  • WOD 102613: Row Row and Row some more!

    WOD 102613: Row Row and Row some more!

    CrossFit Novem:  For Time Teams of Three 100 Burpees 100 Thrusters (95/65) 100 Goblet Squats 100 Jumping Lunges Novem BootCamp:  Teams of  Two WOD No. 1 15 Minute AMRAP 50 Wall Ball Shots 50 Box Jumps 50 Jumping Pull Ups 1 person works, 1 person runs 150 Meter Run with Sandbag. When runner returns switch.

  • WOD 102513: You Came In Like A Wrecking Ball

    WOD 102513: You Came In Like A Wrecking Ball

    CrossFit Novem: Mobility WOD: 7 Minutes to explore thy pain… Conditioning WOD: For Time 500 Meter Run  21-15-9 Wall Ball Shots (20/14#) 10Ft Chest To Bar Pull Ups 250 Meter Run  15-9-6 Hang Clean and Jerk (115/85#) Pistols 250 Meter Run  9-6-3 Burpee Lateral Box Jumps (24/20″) Single Armed Dumbbell Overhead Squats (32/25#) 500 Meter

  • WOD 102313: 1000 Meter and 100 Burpees

    WOD 102313: 1000 Meter and 100 Burpees

    CrossFit Novem:  Strength WOD:  High Bar Back Squat 5 x @ 65% 5 x @ 75% 4 x @ 85% 3 x @ 90-95% (finding a new 3 RM) Conditioning WOD:  For Time 5 Rounds 250 Meter Run 20 Burpees Novem BootCamp:  WOD No. 1 5 Rounds For Total Reps 1 Minute at Each Station

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