NOVA CrossFit WOD, Thursday, 7.31.14

Yoga at 6:30pm.

Friday night NOVA CrossFit WOD at 5:30pm followed by kilroys.

For tonight’s NOVA CrossFit WOD wear a shirt that’s ok to get dirty with tire rubber.

Mobility n agility

Strength:
Deadlift: 3×3

NOVA CrossFit WOD
Alternating double tabata for 4rounds
Kettlebell Swings (53/72)
Tire Flips (solo or partner)

Core:
GHRs: 3×12

NOVA CrossFit, Wednesday, 7.30.14

Jake Compton sporting a NOVA Strength & Conditioning t-shirt at the local water park .

 

JakeComptonrepNOVA

 

NOVA Strength & Conditioning, Home of NOVA CrossFit

Mobility

Gymnastic Day II

5 Rounds for Time:
1 min row
1 min jog
1 min sit up or GHDs
1 min bear crawl
1 min jump rope

NOVA CrossFit, Tuesday, 7.29.14

Mobility!

Strength –
Push press + Push jerk x 2 – Build to a heavy complex

For time:
100m FW (75 – 100#/hand)
15 wall walks
100m FW

Rest 2 minutes

Then

For time:
50 TTB( advanced)
50 ring dip

Or

25 Toes to Bar (intermediate)
25 Ring Dips

Sent from my iPad

NOVA CrossFit WOD, Friday, 7.25.14

Friend of NOVA Strength & Conditioning Kim Holway has won her age group at this year’s CrossFit Games.  Congratulations.  You are both an inspiration and A BEAST!  Kim, captain of the Leesburg SWAT Team, handily completed 8 grueling WODS to own the title of Fittest 45-49 year old in the world.

Winning the Masters CrossFit Games

Winning the Masters CrossFit Games

First Friday night NOVA CrossFit WOD and getting our grill on.  Hope you can all join us.  WOD at 5:30pm and grilling it up afterwards.

NOVA CrossFit WOD
In teams of two complete for time
30 Thusters
30 Hang Power Cleans
30 Push Presses
30 Overhead Squats
30 Front Squats
Using 65/95
One teammate working at a time.
On the minute every 5 Burpees by both team members.

NOVA CrossFit WOD, Thursday, 7.24.14

Yoga at 6:30pm!

 

mobility!!!

Strength:
Heavy double DL

WOD
50 DUs
40 Ab Mat Sit Ups
30 Pull Ups
20 KB DL (72/53#)
10 HSPUs
20 KB DL (72/53#)
30 Pull Ups
40 Ab Mat Sit Ups
50 Double Unders

NOVA CrossFit WOD, Wednesday, 7.23.14

Hit it!

 

Gymnastic warm up

WOD
5 Rounds (Advance)
500m Row
400m Run

3 Rounds (Beginner/Intermediate)
500m Row
400m Run

Core:
40 Toes to Bar or Knees to Elbows

NOVA CrossFit WOD, Tuesday, 7.22.14

NOVA Strength & Conditioning, Home of NOVA CrossFit presents Elliot the intern who wrote this program.  You will be seeing Elliot around the gym a lot.  Elliot primarily trains strongman but has taken a serious interest in all things fitness.  Elliot will be both coaching and learning the inner intricacies of the business.  If you don’t know Elliot please introduce yourself if he doesn’t introduce himself first.

IMG_4961

WOD by Elliot

Mobility

Strength/Skill:
Box jumps- 6-8 sets of two jumps, ascending in height if possible on each set. Rest 45-60 seconds
then
Press- 4 sets of 6 reps. Resting 60 seconds.
then
A superset of dips(8 reps) and ring rows(12 reps). For 4 sets. Rest 60 seconds.

NOVA CrossFit WOD
3 Rounds
Sled pulls and prowler pushes up the hill with at least body weight on implement.
Whoever is not pulling/pushing holds a plank.
with 60 seconds of rest.

NOVA CrossFit WOD, Monday, 7.21.14

Saturday Team NOVA Strength & Conditioning participated in the Battle Frog 5K.   What an awesome event.  Team NOVA Strength & Conditioning moved through the course like ninjas. Hitting the obstacles flawlessly.   A fine tuned unit.  Upon completion all exclaimed next year the 15K.

photo 2

 

 

NOVA CrossFit

Mobility

Strength:
Back squat: 4-6×4; rest 90 sec (focus on controlled descent and driving out of hole.)

NOVA CrossFit Wod:
10min amrap
Increase by 3 reps every round
3 wall balls 20/14
3 KBS russian 1.5/1pd
3 burpees
6
6
6
9
9
9