Crossfit Deadlift

NOVA CrossFit WOD 12.31.14

10AM WOD ONLY!! StrongMan and OLY feel free to join in or self manage on the floor.

Mobility

WARM UP:
– Squat Therapy then 2 min of wall sits

Strength:
– Deadlift 3 reps by 5 sets at working weight

WOD:
5 rounds for time
– 50 Singles
– 10 Diamond Push Ups (Close Grip)
– 50 Double Unders
– 10 Wide Arm Push ups

erin rope climb

NOVA CrossFit WOD 12.30.14

MOBILITY

WARM UP:
– 20 Pull Ups unbroken

STRENGTH:
– Push Jerk 3 reps by 5 sets

WOD:
– 8 Min AMRAP
1 Rope Climb
10 Power Cleans 135/95 95/65 65/45

CORE:
– 10 Turkish get ups each side (Heaviest weight possible)

NOVA Crossfit

NOVA CrossFit WOD 12.29.14

MOBILITY

WARM UP:

STRENGTH:
– Back Squat 2 reps by 5 sets at working weight

WOD:
For Time
4 Rounds
– 10 Kb swings 53/36 44/25 36/20
– 20 Burpees
– 30 Goblet squats, same KB
– Down and back broad jumps

NOVA CrossFit WOD 12.17.14

Mobility

Warm up:
– Coach preference

WOD:
Partner Cindy
20 min AMRAP
– 5 pull ups
– 10 push ups
– 15 air squats

Partner 2 will be running 400m and they will flip flop

Weightlifting Shoes

Weightlifting Shoes: Why, Which, and Where?

The rise of CrossFit over the last few years has prompted the growth in popularity of every type of shoe imaginable to help your performance.
We’ve been getting a lot of questions about what type of shoes to buy. This could go on and on…one to metcon in, one to deadlift in, one to squat in, one to do heavy metcons in etc. It gets a little ridiculous.

Read more

Erin Rowing

NOVA CrossFit WOD 12.26.14

***OPEN GYM ONLY*** 10-12

MOBILITY

WARM UP:
-30 unbroken wallballs (*choose weight accordingly)

WOD:
“JACKIE”
-1000m run
-50 thrusters 45/30
-30 pull ups

Holiday Party

NOVA CrossFit WOD 12.24.14

10AM WOD!!!

MOBILITY

SETUP/WARM UP

WOD:
“THE 12 DAYS OF CHRISTMAS!”

Josh CrossFit Push Jerk

NOVA CrossFit WOD 12.23.14

MOBILITY

WARM UP:
– Math Warm up

Strength:
– Shoulder Press 3reps by 5sets
THEN
– Deadlift 3reps by 5sets

WOD:
4 rounds
– 10 alternating pistols
– 10 burpees
– 10 box jumps