NOVA Crossfit

NOVA CROSSFIT WOD 4.1.15

Mobility

Warm up
– introduction to GHD machines, hip extensions and back extensions

Strength
– behind the neck snatch grip push press 3-3-3-3-3 increasing weight each set

WOD
For time 3 rounds
800m run
20 KB clean and Jerks (10 each arm) 72/53

front squat crossfit

NOVA CrossFit WOD 3.31.15

Mobility

Warm Up
– x2 max watts on rower, in 30 seconds

Strength
– Clean Deadlift with pause above knee on way up and way down. Hold for 3 seconds each way.
3-3-3-3-3 dont compromise form for weight

WOD
12 MIN AMRAP
10 jumping air squats
10 lunges
10 T2B

NOVA Crossfit

NOVA CrossFit WOD 3.30.15

Mobility

Warm up
– squat clean progression

Strength
– 5-5-5-5-5 increasing weight working on good form squat cleans

WOD
– for time 10 rounds
10 ring dips
10 pull ups

Worlds Best Boot Camp - Fairfax

NOVA CrossFit WOD 3.28.15

PARTNER FUN!!!

NOVA Crossfit

NOVA CrossFit OPEN WOD 15.5

NOVA CrossFit WOD 3.26.15

Mobility

Warm Up
– 100 DU for time

WOD
400m run x5
Rest the amount of time it took to run,
Each run is a full out sprint

NOVA CrossFit WOD 3.25.15

Mobility

Warm up:
– 3 max effort sets of pull ups

WOD:
5-5-5-5-5 complex.
1 reps equals, snatch grip deadlift, power snatch, snatch balance, over head squat.

No setting bar down during a set all 5 reps must be completed together. Add weight each set.

erin rope climb

NOVA CrossFit WOD 3.24.15

Mobility

Warm Up:
– DU Practice

Strength:
– 10 reps push press by 4 sets

WOD:
20 min AMRAP
– 2 rope climbs or 3 ARCs per climb
– 30 lunges w/ 45/25 plate over head (15 each leg)
– 15 Abmat sit ups
– 15 supermans

EXTRA WORK:
1. snatch: work up to 70%x1x5, 75%x1x5, 80%x1x5…these are on the minute. 82%x1, 84%x1, 86%x1, 88%x1, 90%x1 take as much time on the last 5 reps as you need.
2. rack jerks: work up to 84%x2x3
3. core training: back and abs (work your weakness)