Workout of the day.
Tuesday’s workout began with max effort Thrusters. Everyone displayed excellent form throughout the entire workout. Great job folks! In the evening we were joined by Matt Wiedemer from CrossFit South Philly. One of the first things he said when he walked in the gym was “WOW now THAT’S a tire!” We would like to officially …
Monday started off with tons of exciting events. 3 new additions to the CrossFit Novem Family started today: Melissa with early morning crew, Dan and Steve in the evening. Welcome aboard people! We also had a fresh batch of On-Rampers this morning; Jamie, Laura, Sarah, Jenna & Tom. Can’t wait until Wednesday! Warm Up: 100m …
Today we joined our friends and extended CrossFit family for a memorial WOD at CrossFit South Philly to celebrate the memory of Yassen Andreev (1985 – 2011). You are loved and will be greatly missed. “Yassen” 1 Mile Run 5 rounds of: 20 Pushups, 20 Overhead Squats (95lb), 20 Sumo Deadlift High-Pulls (95lb), 5 Bar …
Partner WOD / Team WOD (Depending on how many people) Tire Flips (Garage door to end of Parking Lot and Back) Partner Goes one way the other goes back to the gym 100 Situps 100 Double Unders 100 Burpees 100 Ball Slams (30/20) Tire Flips (Garage door to end of Parking Lot and Back) Only …
“Nasty Girls” 3 Rounds for Time 50 Squats 7 Muscle Ups* 10 Hang Power Cleans (135lb / 95lb) *If no Muscle Ups 2x Kipping Pullups and Ring Dips L1: 25 Squats, 4 Muscle Ups, 5 Hand Power Cleans
