NOVA Crossfit

NOVA CrossFit WOD 6.1.15

Mobility

Warm up
snatch progression with barbell

Strength
5,5,5,5,5 snatch

WOD
8 min amrap
10 deadlifts 135/95
10 ring dips
100m sprint

NOVA Crossfit

NOVA CrossFit WOD 5.30.15

Mobility

WOD
4 rounds
Partner WOD
Partner 1
-800m run
Partner 2
-30 wall balls
-30 box jumps

Switch after both are complete

Worlds Best Boot Camp - Fairfax

NOVA CrossFit WOD 4.29.15

Mobility

Warm up
– coach preference

WOD
– partner WOD

400m run with KB 53/36
100 KB snatchs (50 each arm)
100 KB swings
100 goblet squats
400m run with KB

1 KB per team, only one person working at a time, reps can be divided any way between partners. You must complete all of one exercise before moving to the next

NOVA CrossFit WOD 5.28.15

Mobility

Warm up
– Handstand practice

Strength
– Split Jerk 7 reps by 3 sets

WOD
For time
“Annie”

50-40-30-20-10 reps for time of:

-Double Unders

-Sit Ups

NOVA Crossfit

NOVA CrossFit WOD 5.27.15

Mobility

Warm up
– Ring dips max effort x 3 sets

Strength
– Back Squat 2 reps by 5 sets

WOD
7 min amrap
– 10 S2OH 95/65
– 10 BB lunges 95/65

NOVA Crossfit

NOVA CrossFit WOD 5.26.15

Mobility

Warm up
– 3 rounds of 10 jumping jacks, 10 walking lunges, 30 seconds of front plank hold

Strength
– SUMO Deadlift 3 reps by 4 sets

WOD
10 min amrap
1 rope climb
10 hanging power cleans

NOVA Crossfit

MURPH

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

NOVA CrossFit WOD 5.23.15

Mobility

“Hartford”
20 MIN EMOM
1 Bear Complex (Power Clean, Front Squat, S2OH, Back Squat, S20H)
Increase weight every 4 reps
Then

5 100m sprints walk to recover