(215) 291-2968 Saturday - Jan 23, 2021
  • WOD 011321: Wednesday is for the humps.

    WOD 011321: Wednesday is for the humps.

    NovemFit & Hybrid: Mental Strength: FIT & BC 2K Row *12:00 Cap* this is a warm up 70-80% pace. Conditioning: 18:00 AMRAP 5 Pull Ups/Negatives/5/5 ThreePoint DB Row 10 Box Dips 5/5 S.A. DB Floor Press (50/35#) 20 Air Squats * :30 of rest after each round* BootCamp & Zoom: WOD 1: 15 Minute EMOM

  • WOD 011221: Tuesday Deadlifts and Rows

    WOD 011221: Tuesday Deadlifts and Rows

    NovemFit & Hybrid: Strength: FIT Deadlift 15:00 to work up to a heavy 3RM go fast, go slow – just work up to something heavy in 15:00 “max out” too early – strip it down, do a drop set or two and finish the clock. BC 12:00 AMRAP 10/10 DB Sumo Deadlift (35/25)x2 10 Burpees

  • WOD 011121: Monday’s It Takes Two.

    WOD 011121: Monday’s It Takes Two.

    NovemFit & Hybrid: Strength: FIT 10:00 EMOM Minutes 1, 2, 3 = 3 Power Cleans Minute 4, 5, 6 = 2 Low Hang Squat Cleans Minutes 7, 8, 9, 10 = 1 Squat Clean (from the floor) *start light and add weight every minute or not… BC 10:00 Alt EMOM A) 10-12 Standing KB Pull

  • WOD 011021: Sunday’s Long Haul…

    WOD 011021: Sunday’s Long Haul…

    NovemFit & Hybrid: Strength: Push Press (from the Ground) Take 18 Minutes to work up to a heavy 3RM for the day go fast, go slow – just work up to something heavy in 18:00 “max out” too early – strip it down and finish the clock Conditioning: 10:00 AMRAP: 2 Box Jumps or Step

  • WOD 010921: Saturday’s Dealer’s Choice.

    WOD 010921: Saturday’s Dealer’s Choice.

    NovemFit & Hybrid: Movement Prep: 3 Rounds 200 Meter Run 5 Muscle Cleans or DBall To Shoulder 5 Hang Power Cleans or DB O/Shoulder 5 Push Jerks or DB Squats 5 RDLs *add weight after each round.* Conditioning: For Time: For Time: 600 Meter Run 21 Hang Power Clean & Jerks (95/65#) or D-Ball O/Shoulder

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