NOVA Crossfit

NOVA CrossFit WOD 7.1.15

Mobility

Warm up
Box jump working up to max height

Strength
RDL 3 sets of 5 to 8 reps 60% of one rep max

21-15-9
Bench press from floor 185/95
Box jumps

NOVA Crossfit

NOVA CrossFit WOD 6.29.15

Mobility

Warm up
Pull up practice

Strength
Bulgarian split squats
3 sets of 5 to 8 reps
Start empty handed then add DB

WOD
Bergeron beep test
EMOM complete for as long as possible
7 thrusters with DB 25-35 for men and 10-20 for women
7 pull ups
7 burpees

If less than 5 rounds are completed rest 3 min and go again.

The world record for this work out is 23 minutes

NOVA Crossfit

Saturday dog WOD 0800

0800 at accotink park, hemlock entrance, rain or shine!!!

Please your furry friends on a flat leash to join the WOD! If you don’t have a furry friends don’t worry we have a few to spare!!

5660 hemlock avenue, Springfield va 22151 is the starting address!

Wear normal work out clothes and be prepared to have fun!

Than at 11am meet us at the gym all dolled up for our gym photo shoot!!

NOVA Crossfit

NOVA CrossFit WOD 6.25.15

Mobility

Warm up
Coach preference

WOD
CINDY
20 min amrap
5 pull ups
10 push ups
15 air squats

NOVA Crossfit

NOVA CrossFit WOD 6.24.15

Mobility

Warm up
DU practice

Strength
deadlift 2-2-2-2-2

WOD
10 min amrap
30 DU
10 KB swings 53/36
10 Kb snatches (5 each arm)

NOVA Crossfit

NOVA CrossFit WOD 6.23.15

Mobility

Warm up:
* Banded accessory work

Strength:
* 5 reps by 5 sets of shoulder press

WOD:
10.9.8.7.6.5.4.3.2.1

* Wall balls 20/14
* Front squats 135/95

NOVA CrossFit WOD 6.22.15

Mobility

Warm up:
* Backward jog up to the dumpsters then sprint back

Strength:
* OH squats 3 reps by 5 sets
* The fifth set do as many reps as possible to failure

WOD:
* 21-15-9
* Deadlifts 185/135
* Ring dips
* Sit ups

NOVA Crossfit

NOVA CrossFit WOD 6.20.15

Mobility

WOD
* 30 back squats 135/95
* 1 mile run
* 30 back squats 135/95