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Posts Tagged: PhillyFYI

  • WOD 041916: Peak Week Continues

    WOD 041916: Peak Week Continues

    CrossFit Novem: Strength: Clean & Jerk Work up to Heavy Single or 1 Rep Max Conditioning: For Time 30 Hang Squat Clean and Jerk (135/95) *Each Time you Drop the Bar you have to Run 200m. Novem BootCamp: WOD 1: 60 sec-45 sec-30 sec KB Swings Push Ups Tire Flip + Hop Thru Toes to

  • WOD 041816: Back Squat PR Time!

    WOD 041816: Back Squat PR Time!

    CrossFit Novem: Strength: Front Squat Warm up sets: 5 x @ 55% 5 x @ 65% Work Sets: 5 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% 1 x @ 100%+ Conditioning: 4 RFT 400m Run 10 HSPUs 15 C2B Pullups Novem BootCamp: WOD 1: 20-15-10-15-20 Mountain Climbers

  • WOD 041716: Sunday Bench!

    WOD 041716: Sunday Bench!

    CrossFit Novem: Strength: Bench Press Warm up sets: 5 x @ 40% 5 x @ 45% Work Sets: 2 x 10 @ 50% Conditioning: 12 Minute Alternating EMOM M.E. Front Squats (115/75#) M.E. Pull Ups M.E. KB Swings (24/16kg) *Score is total reps at each station.   Novem BootCamp: WOD 1: 2 Min Max Effort

  • WOD 041616: Plate Run Fun

    WOD 041616: Plate Run Fun

    CrossFit Novem: Teams of Two 800 Meter Run (w/ 45/25# plate) 20 Clean & Jerks (155/105#) 2000 Meter Row (switch every 500 Meters) 20 Clean & Jerks (155/105#) 800 Meter Run (w/ 45/25# plate)   *both partners run each with a plate. Once you return from the run load your bars for CJ. CJ reps

  • WOD 041516: Back Squat PRs!

    WOD 041516: Back Squat PRs!

    CrossFit Novem: Strength: Back Squat Warm up sets: 5 x @ 55% 5 x @ 65% Work Sets: 5 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% 1 x @ 100%+ Conditioning: 3 RFT 50 Double Unders (sub 100 singles, 25 ssds) 30 Knees To Elbows 50 Overhead

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