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Posts Tagged: Phillytodo

  • WOD 032816: Snatch EMOM

    WOD 032816: Snatch EMOM

    CROSSFIT NOVEM Overhead Squats Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% 12 Minute EMOM M.E. Snatches (115/75#) M.E. Weighted step Ups (24/16kg x 1) M.E. Double Unders M.E. Chin Ups NOVEM BOOTCAMP 5 RFT 5 Ring Dips

  • WOD 032716: Quick Sprint and Squat

    WOD 032716: Quick Sprint and Squat

    CrossFit Novem: Strength: Bench Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% Conditioning: 12 Minute AMRAP Ladder Up by 3 3,3,6,6,9,9,12,12…. HR Pushups Front Squats (135/95) *End Each Round with 200m Run. Novem BootCamp: 5 RFT 20

  • WOD 032616: Team Ladders

    WOD 032616: Team Ladders

    CrossFit Novem: Teams of 2 20 Minute AMRAP 50-40-30-20-10 OHS (95/65) 10-20-30-40-50 Knees to Chest 50-40-30-20-10 Cal Row 10-20-30-40-50 Kipping Pullups One person Works one person Rests, Must finish one movement before going to next. Novem BootCamp: Teams of Two For Time 800 m Weighted Run 20 Bottom to Bottom Ring Push Ups 20 Bottom

  • WOD 032516: The Final Open Workout

    WOD 032516: The Final Open Workout

    CrossFit Novem: 16.5 21-18-15-12-9-6-3 Thrusters (95/65) Bar Facing Burpees Novem BootCamp: BootCamp 16.5 21-18-15-12-9-6-3 DB Thrusters Burpees The cashout will be: 4 Rounds 20 sec Boat Pose 20 sec Hollow Hold 20 sec rest Novem Barbell Club: Snatch warm up to… (6) 1 x @ 70% of Day 4’s Snatch (this week) Clean & Jerk

  • WOD 032416: Rope Climb Mania!

    WOD 032416: Rope Climb Mania!

    CrossFit Novem: Strength: Clean Complex 5 sets 1 Clean Pull (Ground) 1 Squat Clean (From Mid Thigh) 1 Front Squat 1 Split Jerk Conditioning: 4 RFT 400m Run 10 Push Press (115/75) 3 Rope Climbs Novem BootCamp: WOD 1: 20-18-16-14-12-10-8-6-4-2 KB Swings 1-2-3-4-5-6-7-8-9-10 Burpee Box Jumps 25 Doubles or 50 Singles or 10 SSD b/w

  • WOD 032316: Max Effort EMOM

    WOD 032316: Max Effort EMOM

    CrossFit Novem: Strength: Deadlift Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% Conditioning: 12 Minute EMOM 1) ME Farmer Carry (32/24) (25ft is 1 Rep) 2) ME Cal Row 3) ME Wallballs (20/14) @ 10ft 4) ME T2B

  • WOD 032216: 10 Minute Chipper

    WOD 032216: 10 Minute Chipper

    CrossFit Novem: Strength: Push Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% Conditioning: 10 Minute AMRAP 10 HSPUs 20 Burpees 30 KB Swings (24/16) 40 OHWL (45/25) (1,2,3..) 50 Double Unders Novem BootCamp: WOD 1: Abbreviated “Chelsea”

  • WOD 032116: You know we love to Squat!

    WOD 032116: You know we love to Squat!

    CrossFit Novem: Strength: Front Squat Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% Conditioning: 12 Minute AMRAP 5 Thrusters (115/75) 10 Box Jump Overs (20) 15 Goblet Squats (24/16) Novem BootCamp: WOD 1: 60 sec – 45 sec-

  • WOD 032016: Push Press EMOM

    WOD 032016: Push Press EMOM

    CrossFit Novem: Strength: Push Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 75% 3 x @ 85% 1+ x @ 90% Conditioning: 16 Minute EMOM 1) Calorie Row (15/12) 2) 15 KB Swings (24/16kg) 3) 15 Wall Ball Shots (20/14#) 4) 15 Push Press (95/65#) Novem

  • WOD 031916: Team Day!!!

    WOD 031916: Team Day!!!

    CrossFit Novem: Teams of Three 20 Minute AMRAP 10 Power Cleans (135/105#) 20 Knees to Chest 30 Front Squats (135/105#) + 500 Meters at all times! Score is Total Rounds + Reps + Meters Rowed Partners 1 & 2 work on the Round and 1 person is rowing 500 meters switching out athletes every 500

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