(215) 291-2968 Monday - Jun 27, 2022

WODs

Workout of the day.

  • WOD 031222: Saturday It’s a Trap!

    WOD 031222: Saturday It’s a Trap!

    NovemFit & Hybrid: Conditioning: Teams of Two (Partners Switch Every 5 Reps) 20:00 AMRAP 15 Hang Power Cleans (95/65#) 30 Sit Ups 15 Front Squats (95/65#) Rest 1 minute 15 Hang Power Cleans (95/65#) 30 Knees To Elbows 15 Front Squats (95/65#) Rest 1 minute 15 Hang Power Cleans (95/65#) 30 Toes To Bar 15

  • WOD 031122: Friday 22.3 Showdown at the Hoedown!

    WOD 031122: Friday 22.3 Showdown at the Hoedown!

    NovemFit & Hybrid: ** PARTNER COACHING ** FOR TIME: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Barbell Weights: 95/65#, then 115/75#, then 135/85# Sub for DUBS: 42 Singles HYBRID: DUMBBELLS 25/15#x2, then 35/25#x2, then 50/35#x2 GYM

  • WOD 031022: Thursday, Make Moves, Goat Moves.

    WOD 031022: Thursday, Make Moves, Goat Moves.

    NovemFit & Hybrid: Goat Movements: Strict Pull Ups (Brick Wall Rig – use bands) Ring Dips HSPUs or Strict Press Toes To Bar (Rogue Rig) Overhead Squats (light weight ONLY) Conditioning: 20:00 AMRAP Machine Calories – 15 Cal 5 reps of a “Goat” Movement of Choice *the new round starts with 15 Cal then GOAT

  • WOD 030922: Wednesday’s Countdown…

    WOD 030922: Wednesday’s Countdown…

    NovemFit & Hybrid: Strength: Press (NO RACKS) (5 sets) 3,3,3 @ AHAP *in between each double, rest :20* athletes will be cleaning the bar from the floor each attempt. ex. Clean to shoulders, take 3 reps, drop & rest :20, Clean it back up, 3 reps, drop & rest :20 Clean it back up 3

  • WOD 030822: Tuesday, Skrrrrrrrrr

    WOD 030822: Tuesday, Skrrrrrrrrr

    NovemFit & Hybrid: Strength: Snatch 4 sets 1 Muscle Snatch + 1 Snatch Balance + 2 OHS From Floor (empty bar – light weight) *6:00* 5 sets 1 Low Hang Full Squat Snatch (moderate – heavy) *10:00* **this is not an emom.** *16:00 Cap* HYBRID: 5 RFT 250m Row 8 DB Thrusters (25/15) 8/8 FR

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo