NOVA CrossFit WOD, Thursday, 8.28.14

a

Mobility!

Agility!

Skill –

Pull Ups: 3sx10-15

NOVA CrossFit WOD

30 seconds of work, 30 seconds of rest for 4 rounds of

Tire Flips

Sled Drags

Prowler Pushes

Stone Carry

 

NOVA CrossFit WOD, Wednesday, 8.27.14

girldeadlift

Mobility

Deadlift – 3sx5r
then
Ring Dips: 3sx8-12r

NOVA CrossFit WOD
10 to 1 for time
Deadlift (185/135)
Box Jump (24/20)

Core:
BB roll outs: 3×12-15

NOVA CrossFit WOD, 8.26.14

Grid time.  Meeting at GMU Patriot center, 6:30pm. PM CrossFit times adjusted accordingly.

NOVA CrossFit WOD

Mobility and lots of  it

Strength:
Behind neck strict press: 5×5

Wod
21-15-9
DB push press (25/45)
Pull ups

Core:
50 seated Russian twists

NOVA CrossFit WOD, Monday, 8.26.14

Mobility

Snatch review
then
BS: 4sx8r

NOVA CrossFit WOD
In front of a clock set for 12 minutes:
1 minute of 115-lb/75lb. power snatches
1 minute of GHD sit-ups
2 minutes of 115-lb/75/g. power snatches
2 minutes of GHD sit-ups
3 minutes of 115-lb/75lb. power snatches
3 minutes of GHD sit-ups

 

 

NOVA CrossFit WOD, Wednesday, 8.20.14

NOVA CrossFit

Mobility focusing scapular stability, for example, Powell raise, trap 3 raise, muscle snatch (light), DB prone row, DB external rotation, band pull a parts.

Lots and lots of double under practice.

NOVA CrossFit WOD
for time:
200 DU
rest as needed
1 attempt:
Max set unbroken wall balls (20/14)

Core
50 Hollow Rock

NOVA CrossFit WOD, 8.19.14, Tuesday

How’s this sound?

Shoulder focused mobility

Strength:
Push press: work up to heavy triple, then 80-90% 3×3

NOVA CrossFit WOD
Beginner intermediate
2-3 rounds, FROM!
10 HSPU
10 Ring dips
10 Push Press at 60-70% of heavy triple

Advanced: 5 round FROM

NOVA CrossFit WOD, Monday, 8.18.14

Let’s do for NOVA CrossFit wod

Skill/Strength:
Snatch pull + snatch + OHS: hs

WOD
21-15-9
DB snatch: each arm, ahap
Toes to Ba

NOVA CrossFit WOD, Friday, 8.15.14

Friday Night Fitness & Fun

 

NOVA Strength & Conditioning presents Friday night Fitness and Fun Night.  Anyone welcome.  We promise you a very good time and leave with a full belly.

 

NOVA CrossFit WOD

Running Cindy for 20 minutes

Team of 2

Partner 1 begins with

5 pull ups

10 push ups

15 air squats

while the partner 2 performs a

400m run

Upon returning from the 400m run partner 2 picks up where partner number 1 is on Cindy and continues while partner 1 goes on a 400m run and so on for 20 minutes.