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Posts Tagged: womenwholift

  • WOD040818: Running Away with the Weekend!

    WOD040818: Running Away with the Weekend!

    CrossFit Novem: Pause Front Squats Hold tension Down, 3count in the Bottom, 1 count up take a few sets to warm up to 65% (5) x 5 @ 70% of 1 RM no failures *20 Minute TIme Cap Conditioning: For Time: 100 Meter Run 21 Thrusters (95/65#) 100 Meter Run 21 Strict Pull Ups 100

  • WOD040718: (RE)OPENING WOD!

    WOD040718: (RE)OPENING WOD!

    CrossFit Novem, Novem Bootcamp, & Novem Barbell Club: 10 Minute AMRAP 20 Calories on Bike 10/10 DB Hang Power Clean & Jerks (RX 50/35#) 20 Burpees 20 Toes To Bar *No Toes To Bar?… Sub V-Ups or Hollow Knee Tucks

  • WOD040618: SUPER YOUR SETS!

    WOD040618: SUPER YOUR SETS!

    CrossFit Novem: SUPER YO SETS 4 Sets – 90 seconds of rest between A) 10/10 Half Kneeling Press @ AHAP B) 10/10 DB Single Leg RDLs @ AHAP C) 10/10 Banded Dead Bugs *18 Minute Time Cap Conditioning: For Time 800 Meter Run 3 Rounds (A) 10 Squat Cleans (115/75#) (B) 10 Pull Ups (C)

  • WOD040518: Swings & Sprints!

    WOD040518: Swings & Sprints!

    CrossFit Novem: Snatch Warmup 5 Minutes as Group Power Snatch 3 x @ 65% 3 x @ 70% (2) 3 x @ 75% *18 Minute Time Cap Conditioning: 10 Minute AMRAP (A) 200 Meter Sprints (B) 15 KB Swings (24/16kg) (C) 5 Strict Pull Ups RX+ 10 Minute AMRAP (A) 20/18 Cal AD (B) 15

  • WOD040418: Pumping Up for Peach Season!

    WOD040418: Pumping Up for Peach Season!

    CrossFit Novem: Movement Prep 1:30 Bike or Row – convo pace 5-10 Sumo Inch Worms 5 Barbell Good Mornings 5/5 Bent Over DB Rows 5 Beat Swings 10 Air Squats 1:00 Bike or Row – medium pace 5 Sumo Deadlifts (add weight) 5/5 Step Ups 5 Push Ups 5 Beat swings with Knees to Chest

  • WOD040318: Taking on the Turf

    WOD040318: Taking on the Turf

    CrossFit Novem: Pause Back Squats Hold tension Down, 23count in the Bottom, 1 count up take a few sets to warm up to 65% (5) x 5 @ 70% of 1 RM No failures *20 Minute Time Cap Conditioning: 12 Minute AMRAP (A) 50 DB Overhead Walking Lunges (50/35#) 1,2,3… (B) 25 Burpee Step Up

  • WOD040218: Our Happy New Home!

    WOD040218: Our Happy New Home!

    CrossFit Novem: Clean Warm Up – Coach’s Choice *5 Minutes Clean Complex: 3 Muscle Cleans + 3 Front Squats + 1 Hang Squat Clean *15 Minute Tme Cap Conditioning: For Time: (A) 20/20 ALT DB Snatchs (50/35#) (B) 10/10 KB Weighted Step Ups (24/16kg) (20″) (C) 500 Meter Row 15/15 ALT DB Snatchs 8/8 KB

  • WOD040118: Moving Day #3!

    WOD040118: Moving Day #3!

    Finishing touches, floors mopped, dogs walked! This moving weekend has been such a gift as we re-open our doors on Monday as the “new & improved” Novem under one big roof! Thank you again to all who volunteered their time to help this dream come true.

  • WOD033018: Moving Day #1!

    Moving Day #1 was a success! A wall came down, mats were refreshed and prepped to come over, and all the equipment you could imagine has found a happy home on Howard Street. Sending a heartfelt shout out to the members who have volunteered their time to help!

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