NOVA CrossFit WOD 9.1.15

Mobility

Warm up
Pull up practice

Strength
3,3,3,3,3,3
Front squat

WOD
Run 600m
Then…
5 Rounds of
4 x Deadlift (275/185lbs)
20 x Wallball (20/14lbs)

Strongman High Volume Week 3

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NOVA CrossFit WOD 8.31.15

Mobility

Warm up
800m run

Strength
3,3,3,3,3,3
Bench press

WOD
21-15-9
Toes to bar
Kb swings 72/56

NOVA CrossFit WOD 8.29.15

Mobility

WOD
Teams of 2, 4 rounds for time

Partner A will do 25 box jump overs 24/20
Partner B will do DU
Both partners will then run around the building with a 45/25lb plate and then switch roles upon return

NOVA CrossFit WOD 8.28.15

Mobility

Warm up
Coach preference

WOD
Tabata
Pull ups
Hand release push ups
Sit ups
Squats

NOVA CrossFit WOD 8.27.15

Mobility

Warm up
Pull up practice

Strength
Dead lift
5 reps by 5 sets

WOD 3 rounds
400m run
10 Kb snatches (5 each arm) 53/36
10 back squats 155/105

NOVA CrossFit WOD 8.26.15

Mobility

Warm up
BB good mornings

Strength
Shoulder press 4 reps by 5 sets

WOD
Amrap 12 minutes
2 rope climbs
10 burpees

NOVA Crossfit

NOVA CrossFit WOD 8.25.15

Mobility

Warm up
3 sets of max rep clapping push ups

Strength
Front squats
5 reps by 5 sets increasing weight

WOD
Randy
75 power snatches for time 75/55