NOVA Crossfit

NOVA CrossFit WOD 7.31.15

Mobility

Warm up
-coach preference

WOD
Complete 5 rounds for time:

Barbell Walking Lunge – 12 Reps
Dips – 12 Reps
100 yd Sprint

*For Barbell Walking Lunges, use 35-40% of Squat 1RM. Alternate legs for a total of 12 Reps.

NOVA Crossfit

NOVA CrossFit WOD 7.30.15

Mobilty

Warm Up
3 sets of 10 reps of lateral box jump overs

WOD
prowler push outside, uphill, 4 sets 100ft

NOVA CrossFit WOD 7.29.15

Mobility

Warm Up
-800 m run

Strength
– 5 reps by 4 sets of push press

WOD
Every Minute on the Minute for 21 Minutes:

First Minute: 12 Lunge & Press

Second Minute: 12 Renegade Row

Third Minute: 12 Sit Up – Get Up

Repeat this cycle until you have reached the end of 21 minutes.

***use a weight that will be doable but challenging
Movement Tips:

The Lunge & Press uses a single dumbbell and starts in the shoulder rack position. If you begin with the dumbbell on your right shoulder, lunge forward with your left leg while simultaneously pressing the dumbbell overhead. Lower the dumbbell to your shoulder as the leg returns to the start position. Perform 6 on each side before switching to the opposite side.

To perform the Pushup & Row, aka the Renegade Row, start with your hands on a pair of dumbbells in the plank position. Perform a push up. Upon completion, row the right dumbbell up to your armpit. Then do the same on the left.

The Sit-up Get-up uses a single dumbbell. From a supine position (laying on the ground with the legs extended) with a single dumbbell pressed to extension above your chest, do a sit-up.

NOVA Crossfit

NOVA CrossFit WOD 7.28.15

Mobility

Warm Up
pull up practice

Strength
5 reps by 4 sets of deadlift

WOD
Complete 4 rounds for time of
9 x Overhead Squats (115/75)
12 x Toes-2-Bar
15 x Box Jumps (24/20)

NOVA CrossFit WOD 7.27.15

Mobility

Warm up
– 3 sets of
-10 supermans
-10 hollow rocks

Strength
5 reps by 4 sets of back squat

WOD
Complete 21-15-9 reps of
**Sumo Deadlift High Pull (95/65)
Slamball (20/10)
**Notes: Each round will begin with a 400m run.

NOVA Crossfit

NOVA CrossFit WOD 7.25.15

Mobility

WOD
“NUTTs”
10 HSPU
15 dead lifts 250/185
25 box jumps
50 pull ups
100 wall balls 20/14
200 double unders
400m run with 45lb plate

40 min time cap

NOVA CrossFit WOD 7.24.15

Mobility

Warm up
-coach preference

WOD
Push Press – Max Reps Unbroken
Sprint – 40 yds
Dips – Max Reps Unbroken
Sprint – 20 yds
Rest 90 Seconds

*Use 75% bodyweight for Push Press.

NOVA Crossfit

NOVA CrossFit WOD 7.23.15

Mobility

Warm up
– American KB practice 10 reps by 3 sets unbroken

WOD
– Complete 5 Rounds for time:

95/65 lb Power Snatch – 6 Reps
KB Walking Lunge – 20 yds 56/36lb each hand
Strict Chin Up – 10 Reps