(215) 291-2968 Tuesday - Sep 28, 2021
  • WOD 092821: Tuesday’s Max or Else

    WOD 092821: Tuesday’s Max or Else

    NovemFit & Hybrid: Strength: Front Squat 5@50% 5@60% 5@65% 5@75% 5+@85% Hybrid: 3 RFT 400m Run (1000m C2) 10 T2B (20 V-Ups) 20 GTO w/ Plate Conditioning: Every 2 Minutes Until 150 WB 18/14 Cal Row / Ski Remaining Time Max Wall Balls (20/14#) (10/9ft) Score = Total Time *20 Minute Cap After Party: Accumulate

  • WOD 092721:  Monday, Back At It

    WOD 092721: Monday, Back At It

    NovemFit & Hybrid: Strength: Press (no Rack) 5@50% 5@60% 5@65% 5@75% 5+@85% 15 Minute Cap Hybrid: For Time: 24/18 Cal Echo 20 Ball Slams 20/14 Cal Echo 15 Ball Slams 16/10 Cal Echo 10 Ball Slams 12/6 Cal Echo 5 Ball Slams Conditioning: For Time 10-8-6-4-2 Ring MUs Double DB Devil Press (35/25) Double DB

  • WOD 092621: Sunday’s Musical Chairs

    WOD 092621: Sunday’s Musical Chairs

    NovemFit & Hybrid: Strength: Strict Press 5-5-5-3-3-3-1-1-1 Increase the load across each set *15:00* Hybrid: 15 Minute AMRAP 21 Ball Slams (30/20) 12 Alt DB Snatches (35/25#) 15 V-Ups 12 DB Goblet Squat (35/25) 200 Meter Run Conditioning: 12:00 AMRAP: 30m Double Dumbbell Overhead Carry (50/35#) 90 Double Unders RX+: 30 Meter Handstand Walk BootCamp:

  • WOD 092521: Saturday’s Split The Bill

    WOD 092521: Saturday’s Split The Bill

    NovemFit & Hybrid: Teams Of Two “Mixed Tape” For Time 2K Row 100 Deadlifts (95/65#) BC: KBx2 100 H/R Push Ups 80 Power Cleans (95/65#) BC: DBx2 80 Wall Balls (20/14#) (10/9ft) 60 Push Press (95/65#)) 60 Box Jumps (24/20″) 40 Thrusters (95/65#) 40 Butterfly Sit ups 20 Snatches (95/65#) BC DBx2 Hang 20 Burpees

  • WOD 092421: Friday’s Da da da (da da da)

    WOD 092421: Friday’s Da da da (da da da)

    NovemFit & Hybrid: Strength: 12:00 EMOM Min 1-4 = 2 Snatch DL + 1 Power Snatch Min 5-8 = 2 Power Snatches Min 9-12 = 1 Power Snatch + 1 OHS *use the same weight for min 1-3, increase for min 4-6. and you may increase each minute for min 7-9* Hybrid: 12:00 AMRAP 15/8

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