NOVA Crossfit

NOVA CrossFit WOD 5.1.15

Mobility

Bear complex

Clean
Front squat
Press
Back squat
Press
5 reps by 5 sets increasing weight each set

NOVA Crossfit

NOVA CrossFit WOD 4.30.15

Mobility

Warm up
Pull up practice

Strength
Deadlift 4 reps by 3 sets

WOD
20 burpees
20 KB swings 56/36
20 Turkish get ups 56/36
20 box jumps
20 pull ups
20 ring dips
400m run

NOVA Crossfit

NOVA CrossFit WOD 4.29.15

Mobility

Warm up
– Snatch overview

WOD
5 rounds for time of:
75-lb. squat snatches, 10 reps
30-second chin-over-bar hold
75-lb. squat snatches, 10 reps
60-second plank hold

NOVA Crossfit

NOVA CrossFit WOD 4.27.15

Mobility

Warm up
– work up to a max box jump height in 10min

Strength
– 3-3-3 shoulder press, 3-3-3 push press, 3-3-3 push jerk

WOD
3 rounds for time
10 KB swings 56/35
10 goblet squats, same bell
10 KB snatches, same bell

NOVA Crossfit

NOVA CrossFit WOD 4.25.15

Mobility

HELTON
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

Worlds Best Boot Camp - Fairfax

NOVA CrossFit WOD 4.24.15

mobility

Warm up
800m run

Strength
front squat 3-3-3-3-3

WOD
Cindy
20min AMRAP
5 pull ups
10 push ups
15 air squat

NOVA Crossfit

NOVA CrossFit WOD 4.23.15

mobility

warm up
– agility ladder

WOD
1 min work at each station x3 rounds

sledge hammer hits
prower push
stone to shoulder AHAP
keg carry
rest

NOVA Crossfit

NOVA CrossFit WOD 4.22.15

Mobility

Warm up
-animal relay

Strength
– 1RM Shoulder press

WOD
4 rounds for time
25m walking lunges
5 deadlifts 225/185
10 HSPU
15 sit ups