front squat crossfit

NOVA CrossFit WOD 11.28.14

Mobility

“The Broomstick Mile:”
-25 Back Squats
-25 Front Squats
-25 Overhead Squats
-Run 400m
-25 Shoulder Press
-25 Push Press
-25 Push Jerk
-Run 400m
-50 Squat Cleans
-Run 400m
-50 Snatches
-Run 400m

* Use PVC pipe/35lb/45lb Barbell for all the movements.

* Putting your barbell or PVC down other than for the 400m runs earns 5 burpees per offense.

Winter Snow

NOVA CrossFit WOD 11.26.14

**** DUE TO WEATHER WE WILL BE CANCELING THE EVENING CLASSES****

SEE EVERYONE FRIDAY AT 9AM FOR CROSSFIT/OPEN GYM

HAPPY THANKSGIVING!!!!

Mobility

Warm up x 2:
-bear crawls
-crab walks
-frog jumps

Strength:
-SUMO Deadlift 5 reps x 3 sets at working weight

WOD:
-4 stations
-rowing for calories
-walking lunges W/bar overhead
-wallballs
-KB swings

*2 min at each station with 30 seconds rest for 20 min (2x at each station):
-Level 3 45/33, 20/14, 70/53
-Level 2 33/20, 14/8, 53/36
-Level 1 20/PVC, 10/6, 20/8

NOVA CrossFit WOD 11.25.14

Mobility

Warm up:
-100 DU for time or 30 DU attempts

Strength:
-Max weight strict pull up (pinch dumbbells with feet).
-If using bands work to the smallest band possible and work till failure.

WOD:
*For Time:
-21.18.15.12.9.6.3
-DB Push Press
-Box jump overs

-level 3 -45/25 30in/24in box
-level 2 -35/15 24in/20in box
-level 1 -20/5 18in/12in box

CORE:
-30 hollow rocks

NOVA Crossfit

NOVA CrossFit WOD 11.24.14

Mobility

Warm up:
-800m run buy in
-5 rounds
-5 air squats
-5 push ups
-400m run cash out

WOD:
-1 Rep Max effort overhead squat

Core:
-3 sets max effort planks

(*If holding longer than 60 seconds add weight to back.)

NOVA CrossFit WOD 11.20.14

Mobility

Warm up:
-Agility ladder

Strength:
-Snatch grip push press 3×3

WOD:
-Prowler push 5 sets down and back

NOVA CrossFit WOD 11.19.14

Mobility

Warm up:
– AMRAP 2 min slam balls, with heaviest slam ball available

Strength:
– Deadlift 3 reps x 3 sets

WOD:
For time, 4 rounds
Advanced:
– 20 Kb swings (American) 72/53
– 15 SDHP w/ Kb 72/53
– 400m run
Intermediate:
– 20 Kb swings (Russian) 53/36
– 15 SDHP w/ Kb 53/36
– 400m run
Beginner:
– 20 Kb swings (Russian) 36/20
– 15 SDHP w/ Kb 36/20
– 400m run

NOVA CrossFit WOD 11.18.14

Mobility

Warm up
– 12.9.6.3
– air squats
– push ups

Strength
– behind the back push press into overhead squat lock out position
– 3 reps x 3 sets

Wod
(AMRAP in 5 min)

Advanced
– Clean and jerk 135/95

Intermediate
– Clean and jerk 95/65

Beginner
– Clean and jerk 75/45

Core
– 40 leg and hip raises

NOVA Crossfit

NOVA CrossFit WOD 11.17.14

Mobility

Warm up
– 7.6.5.4.3.2.1
– jumping jacks
– double unders

Strength
3×3 front squat

WOD
– “ANGIE”
820 min time cap!!!
Advanced
*For time
– 100 pull ups
– 100 push ups
– 100 sit ups
– 100 air squats
Intermediate
*For time
– 75
– 75
– 75
– 75
Beginner
*For time
– 50
– 50
– 50
– 50