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Posts Tagged: Philadelphia Weightlifting

  • WOD 120213: Barbara

    WOD 120213: Barbara

    CrossFit Novem: Conditioning WOD: “Barbara” 5 Rounds  For Time 3 Minutes Between Round 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats Novem BootCamp: WOD No.1 10 Minutes Turkish Get Ups Working up to a heavy single each side. Use dumbells or Kettlebells WOD No.2 5 Rounds For Time: 10/10 Dumbbell Snatches 10

  • WOD 120113: Holy Hell It Is December

    WOD 120113: Holy Hell It Is December

    CrossFit Novem: 15 Minutes Max Efforts: Max Height Box Jumps Max Effort Strict/Kipping HSPUs/Hand Stand Holds Each Set IF no HSPUs can do Handstand Holds if no Handstand Holds Strict Press 5-5-5 Conditioning WOD: 9 Minute AMRAP 5 Pullups 50Ft Sprint 10 KB Swings (32/24) Novem Barbell: Singlet Sunday! Snatch max Start @ 90% 2

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