NOVA CrossFit WOD 10.30.14

NOVA CrossFit WOD 10.30.14

MOBILITY (Focus on back)

Strength
– 4 reps by 5 sets of Sumo Deadlift

Wod
– 5 sets max effort 400m runs, resting the time it took to run

Core
– Turkish Get Ups
10 each side

NOVA CrossFit Lurong Capacity WOD 10.29.14

NOVA CrossFit Wod 10.29.14

Mobility

WOD

WORKOUT: The athlete must perform this workout at the same skill level as it was completed at the beginning of the Challenge. Complete as many reps as possible per the time allotted for each movement. There is 1 minute of rest built in between each movement. Total workout is 13 minutes with 10 minutes of work time and 3 minutes of rest.. Score will be total reps for all movements.

LEVEL 1

MEN

WOMEN

4 min Cal Row

1 min Rest

3 min Jumping Pull Ups

1 min Rest

2 min Air Squat

1 min Rest

1 min Shoulder To Overhead

65 lbs

 

45 lbs

 

LEVEL 2

MEN

WOMEN

4 min Cal Row

1 min Rest

3 min Pull Ups

1 min Rest

2 min Back Squat

115 lbs

80 lbs

1 min Rest

1 min Shoulder To Overhead

95 lbs

65 lbs

LEVEL 3

MEN

WOMEN

4 min Cal Row

1 min Rest

3 min Chest to Bar

1 min Rest

2 min Back Squat

165 lbs

115 lbs

1 min Rest

1 min Shoulder To Overhead

135 lbs

95 lbs

We will be running heats, after heat one completes 4 min on rower, 60 seconds later heat 2 will start on rower with a different running clock so forth and so on until all athletes have gone through.

NOVA CrossFit WOD 10.28.14

NOVA CrossFit WOD 10.28.14

MOBILITY

Strength:
– Push Press 3×5

WOD
For time, 4 rounds
-15 toes to bar
-20 push ups
-25 kb swings 36/20
-30 Double unders

NOVA CrossFit WOD 10.27.14

NOVA CrossFit WOD 10.27.14

Strength: Power clean practice work up to quick heavy single

Back squat 4×5

WOD
8 min amrap
24 walking lunges (12 each leg)
10 burpees

NOVA CrossFit WOD 10.24.14

NOVA CrossFit WOD 10.24.14

Mobility

Strength
– push press 5×5

PARTNER WOD!!

With a partner complete all 3 parts

“Triple threat with a Pair”
Part 1: 5 min
100m farmers carry 2 DB HEAVY
max rep air squats

Rest 3 min

Part 2: 5 min
15 burpees
max rep kettle bell swings 36/20

Rest 3 min

Part 3: 5 min
200m run
max rep wall ball sit ups 20/14 (sit facing the wall overtime u come up on the sit up throw the ball into wall, catch and repeat again)

While one partner is walk/burpee/running, the other is completing max rep squats/KBS/WBSU. when the walk/burpee/run partner is done, trade off exercises keeping a running total of max rep exercise. Record that total during your 3 min rest and prep for next event

NOVA CrossFit WOD 10.23.14

NOVA CrossFit WOD 10.23.14

MOBILITY MOBILITY MOBILITY

WOD
800m run
30 deadlifts Advanced 135/95 intermediate 95/65 beginner 65/45
40 front squats “” “” “”
30 deadlifts “” “” “”
800m run

25 hip extension/ 25 ghd sit ups

NOVA CrossFit WOD 10.22.14 Lurong wod 7

NOVA CrossFit WOD 10.22.14 Lurong wod 7

Mobility

WORKOUT: Complete as many reps as possible in 7 mins. You must complete the total number of reps for each movement before moving to the next movement or round. Each movement will count as 1 rep. Score will be total reps completed in 7 minutes.

LEVEL 1
6 HR Push Up from Knees
8 Russian Kb Swings 35/18
12 Sumo Deadlift (noHP) 35/18

LEVEL 2
6 Hand Release Push Up
8 American Kb Swings 53/35
12 Sumo Deadlift (no HP) 53/35

LEVEL 3
6 Hand Stand Push Ups
8 American KB Swings 70/53
12 Sumo Deadlift HP 70/53

Your score will be a total of all reps completed.

NOVA CrossFit WOD 10.21.14

NOVA CrossFit WOD 10.21.14

Mobility

Skill
Dumbbell Snatch

WOD
Complete for time
100ft Walking Lunges
12 x DB Snatch (45/25)
10 x Toes-2-Bar
100ft Walking Lunges
10 x DB Snatch (45/25)
10 x Toes-2-Bar
100ft Walking Lunges
8 x DB Snatch (45/25)
10 x Toes-2-Bar
100ft Walking Lunges
6 x DB Snatch (45/25)
10 x Toes-2-Bar
100ft Walking Lunges
4 x DB Snatch (45/25)
10 x Toes-2-Bar

Core
25 hip extensions