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Posts Tagged: Philly Barbell

  • WOD 121913: Chest To Bar, Boom.

    WOD 121913: Chest To Bar, Boom.

    CrossFit Novem:  Strength WOD: High Bar Back Squat 8 @ 65% 6 @ 75% 4 @ 80% 3@ 85% Conditioning WOD: 4 Rounds For Time 10 Overhead Squats (95-65#) 50 Double Unders 10 Chest To Bar Pull Ups Novem BootCamp: WOD No.1 Tabata Sell Out, Counting Total Reps 8 Rounds, 20 sec on, 10 sec

  • WOD 121813: Full Of Grace!

    WOD 121813: Full Of Grace!

    CrossFit Novem:  Mobility WOD: 7 Minutes to get your joints and muscles prepped for cleans and jerks Conditioning WOD: “Grace” For Time 30 Clean & Jerks Novem BootCamp: WOD No.1 8 Minute AMRAP 5 Jumping Goblet Squats 15 Jumping Pull Ups 5 Broad Jumps WOD No.2 8 Minute AMRAP 5 Push Ups 15 Dumbbell Push

  • WOD 121713: A Different Kind Of Annie

    WOD 121713: A Different Kind Of Annie

    CrossFit Novem:  Strength WOD: Weighted Pullups 8@65% 6@75% 4@85% 3@90% Conditioning WOD: 5 Rounds for Time 30 Double Unders 30 Situps Novem BootCamp: WOD No.1 1 Minute ME Wallballs 30 Sec Rest 1 Minute ME GTOH 30 Sec Rest 1 Minute ME Ring Pushups Rest 30 Sec WOD No.2 10 Box Jumps 10/10 Half Moons

  • WOD 121613: Burpees For All!

    WOD 121613: Burpees For All!

    CrossFit Novem:  Strength WOD: Front Squats 8 @ 65% 6 @ 75% 4 @ 85% 3 @ 90% Conditioning WOD: 10 Minute AMRAP 5 KB Swings (32-24kg) 7  Wall Ball Shots (20-14#) 10 Ft. 9 Burpee Box Jumps (20” for all) Novem BootCamp: WOD No.1 For Time 100 Burpees L1) 80 L2) 60 WOD No.2

  • Diet Starts Monday, Right?

    Diet Starts Monday, Right?

    How many times have you told yourself the diet starts Monday? What’s the point in putting it off? A lot of us unraveled  last night at the Novem Holiday Party. Just remember that when you fall off the horse, you eat the horse to absorb its powers and get back on another horse. What you

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