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Posts Tagged: Philly Barbell

  • WOD 122313: A Partridge in a Pear Tree

    WOD 122313: A Partridge in a Pear Tree

    CrossFit Novem:  Conditioning WOD:  For Time 1 Power Clean (115/75#) 2 Ring Dips 3 Burpees 4 Pull Ups 5 Toes To Bar 6 Push Ups 7 Thrusters (115/75#) 8 Jumping Lunges 9 Box Jumps (24/20″) 10 Wall Ball Shots (20/14#) 10Ft 11 Kettle Bell Swings (24/16kg) 12 Squats * Just like the song “12 Days

  • WOD 122213: Heavy Thrusters

    WOD 122213: Heavy Thrusters

    CrossFit Novem:  Strength WOD: Thrusters 8@65% 6@75% 4@85% 3@90% Conditioning WOD: 8 Minute AMRAP 10 Med Ball Cleans (20/14) 10 Pushups 10 Box Jumps (24/20) Novem Barbell: Sn Pull + Hang Sn 2@65% 1@70% 2 @ 80% 1 @ HEAVY! Hang Pwr Cln+Pwr Jrk+Split Jrk Warmup 1 @ 65% 2@70% 2@70% Snatch Deficit Pull 3-3-3-3

  • WOD 122113: Holiday Team Spirit

    WOD 122113: Holiday Team Spirit

    CrossFit Novem:  Conditioning WOD: Teams of 2 Running Relay 50 Lateral Box Jump Burpees (20) 100 Wallballs (20/14)@10 FT 100 Deadlifts (155/105) 50 Pullups 1 Person Works 1 Person Runs 200m Novem BootCamp: WOD  Teams of 2 20 Minute AMRAP 20 DB Thrusters 20 Box Jumps 20 KBSDLHP 20 Burpees One person works, one person

  • WOD 122013: Snatch EMOM

    WOD 122013: Snatch EMOM

    CrossFit Novem:  Movement Prep: Snatch Warm Up Conditioning WOD: 15 Minute EMOM 1 Snatch * start with 70% going up in weight. you can scale up in weight twice during the 15 minutes. One opening weight +2 additions. Novem BootCamp: WOD No.1 For Time 21-15-9-15-21 Wall Ball Shots Burpees WOD No.2 For Time 9-15-21-15-9 Russian

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