(215) 291-2968 Saturday - Jan 23, 2021

WODs

Workout of the day.

  • WOD 010821: Friday Get Paid.

    WOD 010821: Friday Get Paid.

    NovemFit & Hybrid: Movement Prep: 3 Rounds 1:00 Row/Ski 10 Air squats 5 Scap Push Ups + 5 Push Ups 5 GTO Conditioning: For Time: 1000 Meter Ski/Row 100 squats 750 Meter Ski/Row 75 push-ups 500 Meter Ski/Row 50 GTO w/ Plate (45/25#) *25 Minute Cap Cashout: Super Set (3-5): A1) 5-10 Strict Pull Ups

  • WOD 010721: Thursday Thirsty Thirsty Thirsty!

    WOD 010721: Thursday Thirsty Thirsty Thirsty!

    NovemFit & Hybrid: Strength: FIT Deadlift 18:00 to work up to a heavy 5RM go fast, go slow – just work up to something heavy in 18:00 “max out” too early – strip it down and finish the clock BC: 15:00 AMRAP 21 Cal Row 21 Bent Over Rows 21 Burpees Conditioning: 4 RFT 400

  • WOD 010621: Wednesday We Ballin…

    WOD 010621: Wednesday We Ballin…

    NovemFit & Hybrid: Strength: FIT Front Squat 18:00 to work up to a heavy 5RM go fast, go slow – just work up to something heavy in 18:00 “max out” too early – strip it down and finish the clock BC: Max Distance Row in 15:00 Conditioning: 15:00 AMRAP 10 Weighted V-Ups (20/14#) Sub No

  • WOD 010521: Tuesday Take Back!

    WOD 010521: Tuesday Take Back!

    NovemFit & Hybrid: Strength: FIT 10:00 EMOM Minutes 1, 2, 3 = 3 Power Snathces Minute 4, 5, 6 = 2 Low Hang Squat Snatches Minutes 7, 8, 9, 10 = 1 Squat Snatch (from the floor) *start light and add weight every minute or not… *FIT = Barbells, BC = Dumbbells* BC 10:00 Alt

  • WOD 010421: Monday, Homecoming Take Two!

    WOD 010421: Monday, Homecoming Take Two!

    NovemFit & Hybrid: Strength: FIT & BC 10:00 EMOM 1 Muscle Clean + 3 Strict Press *start light and add weight every minute or not… *FIT = Barbells, BC = Dumbbells* Conditioning: For Time 45/30 Cal Bike/Ski 30 Push Press (75/55#) BC (25/15#)x2 100 Double Unders (Sub 200 s, 50 SSDs) 30 Hang Power Cleans

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo