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Posts Tagged: Philly Barbell

  • WOD 120413: 10 Rounds All Around

    WOD 120413: 10 Rounds All Around

    CrossFit Novem: Strength WOD: Front Squat 8 @ 65% 6 @ 75% 4 @ 85% 3 @ 90% Conditioning WOD: 10 Rounds For Time 100 Meter Run (Waterloo side Ceil and back) 100 Singles 1 Burpee (100 Meter Run, Going down by 10s on Singles and up by 1 on burpees) 100 Meter Run 10

  • WOD 120313: Shoulders and Core

    WOD 120313: Shoulders and Core

    CrossFit Novem: Strength WOD: Push Press 8 @ 65% 6 @ 75% 4 @ 85% 3 @ 90% Conditioning WOD: 8 Minute AMRAP 5 Push Jerks (135/95#) 10 Toes To Bar Novem BootCamp: WOD No.1 15 Minute AMRAP 20 Push Ups 50 Squats WOD No.2 10 Minute AMRAP 50 Singles 20 Sit Ups Novem Barbell:

  • 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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