NOVA Crossfit

NOVA CrossFit WOD 2.28.15

PARTNER WOD SURPRISE!!

NOVA Crossfit

NOVA CrossFit WOD 2.27.15 OPEN WOD 15.1

Here it is!!
15.1 AMRAP 9 min
15 toes to bar
10 deadlift 115 / 75
5 snatches 115 / 75
15.1A begins at 9:01
AMRAP 6 min
1RM Clean and Jerk

We will do a short warm up and then partner up so half can work and half can judge then vise versa!

NOVA Crossfit

NOVA CrossFit WOD 2.26.15

ATHLETES!! TOMORROW MORNING THE GYM WILL BE CLOSED FOR THE SNOW!!! SEE EVERYONE IN THE PM!

Mobility (A lot of it to prep for the open)

Warm Up:
– Banded accessory work

WOD 1 min work for AMRAP rest as needed
– Sled pull
– Prowler
– Sand Bag carry

NOVA Crossfit

NOVA CrossFit WOD 2.25.15

Mobility

Warm Up
– 1000m row

Strength:
– 2 reps by 4 set deadlift

WOD:
4 rounds for time of:
95-lb. sumo deadlift high-pulls, 10 reps
95-lb. push presses, 10 reps
95-lb. back squats, 20 reps

NOVA Crossfit

NOVA CrossFit WOD 2.24.15

Mobility

Warm Up:
Clean and jerk progressions

Strength:
– Clean and Jerks 3,3,3,3,3 increasing weight

WOD: EMOM for 10 min
– 3 cleans at 80% of working weight for strength
– 3 BOX JUMPS (NO STEP UPS) 24/20 or highest possible if those are too high.

CORE:
– 3 max hold L sits on parallets

NOVA Crossfit

NOVA CrossFit WOD 2.22.15

Mobility

Warm Up:
– Pull up practice

Strength:
– Back squat 85% of 1RM 2 reps by 4 sets

WOD: For time
21,15,9
– Thrusters 95/65
– Toes to bar

NOVA Crossfit

NOVA CrossFit WOD 2.21.15

Mobility

Warm Up

WOD: 3 rounds for time
– 50 DU
– 40 KB swings 53/36
– 30 wall balls 20/14

NOVA Crossfit

NOVA CrossFit WOD 2.20.15

Mobility

Warm Up: Coach pref

WOD:
8 Min AMRAP
-10 box jumps
-10 pull ups
-10 ring dips

rest 2 min

4 min AMRAP
– Bear complex 95/65