CrossFit WOD, 5.13.14

CrossFit WOD, 5.13.14

Mobility!

Strength –
Snatch Push Press: 5×5

CrossFit WOD –
Row 2K
or Run 1600m

Core – 50 Hip Extentions

CrossFit WOD, 5.12.13

CrossFit WOD, Monday, 5.12.13

Mobility!

Strength –
Front Squat: 3×5

CrossFit WOD:
Nasty Girls
3 Rounds
50 Air Squats
7 Muscle-ups or muscle up transitions
10 Hang power cleans (135/95, 95/65, 45/33lbs)

Core: Russin Twists x 50, ahap

CrossFit WOD, 5.6.14

NOVA Strength & Conditioning athlete Adam Kosna

NOVA Strength & Conditioning athlete Adam Kosna hitting a meet PR Saturday, 142kg.

Mobility!

Skill –
Pull up and Ring Dip practice: 3×8-12 of ea strict

CrossFit WOD
5 rounds for time
400m Run
15 pull ups

Core: 3 minutes AMRAP of Hollow Rocks

CrossFit WOD, 5.5.14

Mobility

Strength – Overhead squat: work up to a heavy set of 3

CrossFit WOD –
For time
50 DB thrusters (25/45#)
On the minute every minute 5 kettlebell swings (53/72)

Core: 3×12 ab wheel

CrossFit WOD, 5.1.14

CrossFit class at 5:30pm only Thursday night, 5.1.14

Again, CrossFit at 5:30pm only.

Mobility!

Agility

Crossfit WOD –
20 minute AMRAP
for time
800m Run
20 Wall Balls (20/14#)

Core: 50 Toes to Bar