(215) 291-2968 Tuesday - Jun 22, 2021
  • WOD 062221: Tuesday’s Numerology

    WOD 062221: Tuesday’s Numerology

    NovemFit & Hybrid: Strength FIT Press warm up sets 2 rep 50%, 60%, 70%, 80% (3) 2 x @ 90% or RPE of a 8-9 *18:00 HYBRID / BC 6RFT 12/10 Cal Row / Ski 10 KB Swings 200m Run Conditioning: 10:00 EMOM Even: 3-5 Human Makers (25/15#x2) ODD: 20 Weighted Step Up & Overs

  • WOD 062121: Monday’s Chef’s Special

    WOD 062121: Monday’s Chef’s Special

    NovemFit & Hybrid: Strength FIT Clean 5:00 EMOM 3 Clean Deadlifts (hit all 3 pos. pause for beginngers) 5:00 EMOM 2 Power Cleans + 1 Push Jerk (from the floor) 5:00 EMOM 1 Clean + 1 Jerk *working up in weight each minute – no rest between emoms* HYBRID / BC 15:00 EMOM Max Cal

  • WOD 062021: Sunday Is Always FunDay

    WOD 062021: Sunday Is Always FunDay

    NovemFit & Hybrid: Strength: FIT Back Squat or Front Squat 3 @ 60% 3 @ 70% 3 @ 80% 2 @ 85% 3 @ 80% *18:00 HYBRID / BC 3 RFT 30/20 Cal Row 20 Jumpng Squats 10 DB Strict Press Conditioning: For Time 24/16 Echo Bike 12 Thrusters (95/65#) BC: DB Thrsuters (25/15#) 12

  • WOD 061921: Saturday’s Pet Rock

    WOD 061921: Saturday’s Pet Rock

    NovemFit & Hybrid: Movement Prep:: 2x 100 Meter Farmers Carry with Pet Rock 1 Wall Walk 2 D-Ball Cleans (1 to each shoulder) 8 Goblet Squats Conditioning: Teams of Two “pet rock” 20:00 AMRAP 4 Wall Walks (sub standing walk outs) 8 D-Ball Clean to Shoulder (80/60#) 16 Goblet Squats (KB or DB moderate #)

  • WOD 061821: Friday’s Row Row Row Your Erg

    WOD 061821: Friday’s Row Row Row Your Erg

    NovemFit & Hybrid: Strength: FIT OHS warm up to 70% (5 sets) 3 @ 75% *15:00 HYBRID / BC 12:00 AMRAP 36/24 Cal AB Bike / 24/16 Cal Echo 12 DB Goblet Squat 24 Situps 12 DB Push Jerks Conditioning: For Time: 1000 Meter Row 5 Squat Snatches (95/65#) BC: 10 Alt DB Squat Snatches

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