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Posts Tagged: Philly Barbell

  • WOD 121513: Sunday After Party

    WOD 121513: Sunday After Party

    CrossFit Novem:  Strength WOD: Split Jerks 2-2-2-2-2 From Racks Conditioning WOD: For Time 50 Double Unders 40 Burpees 30 Thrusters (115/75#) 20 Walking Lunges 10 Jumping Squats Novem Barbell: “One and a half Snatch” 3×2 Moderate 3×2 HEAVY grunt! Pwr Cln + Pwr Jk (double) 1+2 @ 65% 3 sets of 1+1 @ 75 %

  • WOD 121413: Happy Holidays

    WOD 121413: Happy Holidays

    CrossFit Novem:  Team WOD: Teams of 2 20 Minute AMRAP 10 Deadlifts (115/75#) 20 Partner Med Ball Sit Ups (20/14#) 10 Thrusters (115/75#) 20 Burpees 10 Hang Power Cleans (115/75#) 20 Partner Med Ball Sit Ups 10 Box Jumps (24/20″) *switch partners every 5 reps Novem BootCamp: WOD No.1 Teams of 2 100 Partner Lunges

  • WOD 121313: Happy Friday The 13th…

    WOD 121313: Happy Friday The 13th…

    CrossFit Novem:  Strength WOD: Overhead Squat 5@65% 3@75% 3@85% 1@95% 1@100+% Conditioning WOD: 3 Minute AMRAP 5 Power Snatch (95/65) 10 Burpees 1 Minute Rest 3 Minute AMRAP 5 Mountain Climbers (1,1,2,2,…) 10 Ring Rows 1 Minute Rest 3 Minute AMRAP 5 Strict Pullups 10 Goblet Squats (32/24) Novem BootCamp: WOD No.1 2 Rounds for

  • WOD 121113: Nasty Girls

    WOD 121113: Nasty Girls

    CrossFit Novem Mobility WOD 7 Minutes of Mobility WOD Nasty Girls 3 Rounds for Time 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) Novem BootCamp WOD 1 3 Rounds for Total Reps 1 Minute @ Each Station Battle Ropes Row for Cal OHWL DB Thrusters Knees to Chest Squats Cashout 1 Minute

  • WOD 121013: JUMP!

    WOD 121013: JUMP!

    CrossFit Novem Strength Deadlift 8@65% 6@75% 4@85% 3@90% WOD 10 Minute AMRAP 20 Double Unders 10 Mountain Climbers 2o Box Jumps (24/20) NOVEM BOOTCAMP WOD 1 10 Minute AMRAP 10 Windmill Pushups 15 Jumping Pullups 20 Situps WOD 2 10 Minute AMRAP 20 Singles 10 Mountain Climbers (1,1,2,2..) 20 Box Jumps  

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