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Posts Tagged: Philly’s Best CrossFit Gym

  • WOD 102613: Row Row and Row some more!

    WOD 102613: Row Row and Row some more!

    CrossFit Novem:  For Time Teams of Three 100 Burpees 100 Thrusters (95/65) 100 Goblet Squats 100 Jumping Lunges Novem BootCamp:  Teams of  Two WOD No. 1 15 Minute AMRAP 50 Wall Ball Shots 50 Box Jumps 50 Jumping Pull Ups 1 person works, 1 person runs 150 Meter Run with Sandbag. When runner returns switch.

  • WOD 102513: You Came In Like A Wrecking Ball

    WOD 102513: You Came In Like A Wrecking Ball

    CrossFit Novem: Mobility WOD: 7 Minutes to explore thy pain… Conditioning WOD: For Time 500 Meter Run  21-15-9 Wall Ball Shots (20/14#) 10Ft Chest To Bar Pull Ups 250 Meter Run  15-9-6 Hang Clean and Jerk (115/85#) Pistols 250 Meter Run  9-6-3 Burpee Lateral Box Jumps (24/20″) Single Armed Dumbbell Overhead Squats (32/25#) 500 Meter

  • WOD 102313: 1000 Meter and 100 Burpees

    WOD 102313: 1000 Meter and 100 Burpees

    CrossFit Novem:  Strength WOD:  High Bar Back Squat 5 x @ 65% 5 x @ 75% 4 x @ 85% 3 x @ 90-95% (finding a new 3 RM) Conditioning WOD:  For Time 5 Rounds 250 Meter Run 20 Burpees Novem BootCamp:  WOD No. 1 5 Rounds For Total Reps 1 Minute at Each Station

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