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Posts Tagged: PhillyFYI

  • WOD 041416: Deadlifts and Dips

    WOD 041416: Deadlifts and Dips

    CrossFit Novem: Strength: CJ Complex Every 90 seconds (8 sets = 12minutes) 1 Hang Power Clean + 3 Front Squats + 1 Jerk Drive + 1 Split Jerk Conditioning: 4 RFT 12 Deadlifts (225/155#) 12 Ring Dips Novem BootCamp: WOD 1: 15 Min ETMOM 20 Doubles or 50 Singles 10 V Ups 20 KB Swings

  • WOD 041316: We love to Run!

    WOD 041316: We love to Run!

    CrossFit Novem: Strength: Push Jerk Warm up sets: 5 x @ 40% 5 x @ 45% Work Sets: 2 x 10 @ 50% Conditioning: 15 Minute AMRAP 10 Push Press (95/65#) 15 Box Jumps (24/20”) 200 Meter Run Novem BootCamp: WOD 1: Alternating Tabata Meters Rowed and Heavy Seated DB Press Tire Flips and Singles

  • WOD 041216: 3 WODs in One

    WOD 041216: 3 WODs in One

    CrossFit Novem: Strength: German Snatch 5 Sets Conditioning: 6 minute AMRAP 10 Toes to Bar 20 Goblet Squats – 90 seconds Rest – 6 Minute AMRAP 10 Power Snatches (95/65#) 20 Bar Facing Burpees – 90 seconds Rest – 6 Minute AMRAP 10 Calorie Row 20 Wall Ball Shots Novem BootCamp: Skill Work: Rope Climbs

  • WOD 041116: Short and Sweet

    WOD 041116: Short and Sweet

    CrossFit Novem: Strength: Front Squat Warm up sets: 5 x @ 40% 5 x @ 45% Work Sets: 2 x 10 @ 50% Conditioning: 9 Minute AMRAP building up by 3’s Cleans (155/105#) Chest To Bar Pull Ups (sub regular) Novem BootCamp: WOD 1: 16 Min EMOM A: 2 x 30 ft Suicides B: 20

  • WOD 041016: April Snow Can’t Stop Us!

    WOD 041016: April Snow Can’t Stop Us!

    CrossFit Novem: Team of 2 WOD 8 Minute AMRAP 200m Run 10 C2B Pullups 1 Minute Rest 8 Minute AMRAP 12 OHWL (95/65) 12 Bar Facing Burpees 1 Minute Rest 8 Minute AMRAP 20 Box Jumps (24/20) 5 Wall Climbs (10 Mountain Climbers + 5 HR Pushups) 1 Minute Rest *Relay Style One Person Finishes

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