NOVA Open at NOVA Strength & Conditioning in Springfield, VA

NOVA Open

MR
The NOVA Open is a USAW sanctioned meet open to all lifters.

3 attempts at the snatch followed by 3 attempts at the clean and jerk.

All athletes compete in singlet.

***USAW registration and date of birth required at weigh-in
(USAW registration available at: https://www.usaw.hangastar.com/UserInformationWizard.aspx).
The organizing committee and USAW reserve right to refuse entry.
***Entry fees are NON-refundable

Divisions:

Open:
Female: 48kg, 53kg, 58kg, 63kg, 69kg, 75kg, 75+kg
Male: 56kg, 62kg, 69kg, 77kg, 85kg, 94kg, 105kg, 105+kg

Novice (open, two or fewer competitions regardless of age):
Female: 48kg, 53kg, 58kg, 63kg, 69kg, 75kg, 75+kg
Male: 56kg, 62kg, 69kg, 77kg, 85kg, 94kg, 105kg, 105+kg

Junior (born 1994, 1995, or 1996):
Female: 48kg, 53kg, 58kg, 63kg, 69kg, 75kg, 75+kg
Male: 56kg, 62kg, 69kg, 77kg, 85kg, 94kg, 105kg, 105+kg

Schoolage 16-17 yrs (born 1997 or 1998):
Female: 48kg, 53kg, 58kg, 63kg, 69kg, 75kg, 75+kg
Male: 56kg, 62kg, 69kg, 77kg, 85kg, 94kg, 105kg, 105+kg

Schoolage 14-15 yrs (born 1999 or 2000):
Female: 44kg, 48kg, 53kg, 58kg, 63kg, 69kg, 69+kg
Male: 44kg, 50kg, 56kg, 62kg, 69kg, 77kg, 85kg, 85+kg

Schoolage 13 yrs and under (born 2001 or after):
Female: 35kg, 39kg, 44kg, 49kg, 53kg, 58kg, 58+kg
Male: 35kg, 39kg, 44kg, 50kg, 56kg, 62kg, 69kg, 69+kg

November 8, 2014
Time: 8:00 AM to 4:00 PM
NOVA Strength and Conditioning
5560 Port Royal Road
Springfield, VA 22151 US
view map
Spaces Left: 57 Capacity: 60
Event Price: $55.00

https://novastrong.sites.zenplanner.com/event.cfm?eventId=E7621EE1-940C-40B3-ADE0-1B58B7DA0BA1

NOVA CrossFit WOD 9.30.14

NOVA CrossFit WOD 9.30.14

Strength:
3×3 Snatch grip behind the back shoulder press

WOD:
4 rounds for time of,
400m run
15 hanging cleans 135/95 lbs

NOVA CrossFit WOD 9.29.14

NOVA CrossFit WOD 9.29.14

Strength
Squat 2 Reps X 5 Sets

WOD
For Time:
800m run
30-20-10
Slam Balls 25/10 lbs
Renegade Rows 45/20 lbs dumbells

One rep of renegade row equals left arm pull, push up, right arm pull, push up

NOVA CrossFit WOD “The Olympian”

NOVA CrossFit WOD: “The Olympian”- Lurong Challenge WOD #2

Movement Details – Men

Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs
Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

Movement Details – Women

Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs
Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs

NOVA CrossFit WOD: Triple Tester

NOVA CrossFit WOD 092414: Lurong Challenge Triple Tester

11 minute AMRAP workout with an ascending ladder rep scheme, 3,6,9,12… Each round the athlete will perform Wall Balls (Med Ball Cleans for Level 1), Box Jumps and Deadlifts. Athlete must complete total number of reps required for the movement before moving on to the next. After each completed round the reps increase by 3 per movement.
EQUIPMENT
• Wall Balls (20lb, 14lb, 10lb) This will cover all 3 levels
• A target on the wall for the appropriate height for each level • Box (24”, 20”, 16”, 12”) This will cover all 3 levels
• Bar to load the appropriate weight
NOTES
Starting with the Med Ball on the ground at the sound of “3,2,1 Go” the athlete will have 11 minutes to complete as many reps as possible. The athlete will start with 3 Wall Balls then move to 3 Box Jumps and finish the round with 3 Deadlifts. The athlete cannot move on to the next movement until all reps in the round have been completed.
Once you complete your last set of 3 Deadlifts, you may move on to the next round where the rep count increases by 3 reps per movement per round. Round 1 perform 3reps/movement, round 2 perform 6 reps/movement, round 3 perform 9 reps/movement and so on. Each rep for each movement is scored as 1 rep.
Your total score will be the sum of all reps.

NOVA CrossFit WOD 092314

Mobility!

Strength –
Press: 4sx8r

WOD
Tabata 8 rounds of each
Push Press using above press weight x 8 rounds
then
HSPU or Handstand/Headstand holds x 8 rounds

Core:
Planks: ME x 3, adding weight if greater than 1 minute hold

NOVA CrossFit WOD 092214

Strength:
Overhead squat – heavy triple

NOVA CrossFit WOD:
10 thrusters
(135/95lbs) (95/65)
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders

NOVA CrossFit WOD, Thursday, 9.19.14

Dead Lifts 4 reps x 5 sets with working load

NOVA CrossFit WOD
4 rounds of 1 min work at each station with 30 seconds rest in between
Prowler AHAP
Farmers Walk 72lb KB, 56LB KB each arm
Wall balls 20/14 10ft target
Walking lunges