NOVA CrossFit WOD 1.31.15

Mobility

Warm Up:
– Squat Therapy on wall

WOD:
Teams of 4
– 5 min AMRAP of wall ball shots 10/9ft

rest 1 min

then Partner carries, each person will be carried down and back by 5 times.

AFTER EVERYONE IS DONE AND CAUGHT THERE BREATH ITS TIME TO BREAK IN THE NEW DODGEBALLS!!!!

dodgeball until end of class, but remember if you get hit there will some exercises to do.

NOVA CrossFit WOD 1.30.15

Mobility

Warm Up:
– coach preference

WOD:
– Death by burped, going up by one every min.
min 1, 1 burpee, min 2, 2 burpee…..

when you cannot continue,

– Death by pull ups, going up by one every min

when you cannot continue,

– Death by DU going up by 10 every min

**** time cap**** MAX 15 min per station

NOVA CrossFit WOD 1.27.15

Mobility

Warm Up:
– 30 Good Mornings

Strength:
– Push Press 3 reps by 5 sets at a working weight

WOD:
10.9.8.7.6.5.4.3.2.1 For time
– DB Thrusters 45/30
– Renagade Rows with same DB (push up, Right arm row, Push up, Left arm row = 1 rep)

Crossfit Overhead Press

NOVA CrossFit WOD 1.26.15

Mobility

Warm Up:
– Aquire 2:30 sec of active shoulders hanging from pull up bar

Strength:
– Back Squat 5 reps by 5 sets

WOD:
Open WOD 14.1
– Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches 75/55

CrossFit Deadlift

NOVA CrossFit WOD 1.24.15

YES WE ARE OPEN!!! SO COME ON DOWN AND GET YOUR WORK OUT ON

Mobility

WOD:
“ROY”
5 Rounds for time
– 15 Deadlifts 225/155
– 20 Box jumps 24/20
– 25 Pull ups

NOVA CrossFit WOD 1.23.15

Mobility

Strength:
15 minutes to establish
Strict Press: 5 rep max

WOD:
AMRAP 8 minutes of:
Shuttle Run: 5-10-15 yard
10 Pull Ups
10 Toes to Bar

Rest 2 minutes

AMRAP 1 minute
Max Rep Wall Balls to 10 foot target (20/14#)

Rest 2 minutes

AMRAP 1 minute
Max Rep Wall Balls

NOVA Crossfit

NOVA CrossFit WOD 1.22.15

Mobility

Warm Up:
-Coaches head to warm up

WOD:
1 min rotating stations, 4 rounds totaling 20 min
– sledge hammer tire hits
– stone to shoulder
– prowler push
– sand bag carry
– rest

CORE:
– alligator drags x4 50ft each

NOVA Crossfit

NOVA CrossFit WOD 1.21.15

Mobility

Warm Up:
– DU review and practice

Strength:
– deadlift 10 reps by 3 sets at working weight

WOD:
For time (25 min time cap)

– 50 DU
– 10 OHS 65/45 same weight for all squats
– 40 DU
– 20 Front squats
– 30 DU
– 30 Back squats
– 20 DU
– 40 Air squats