NOVA Strongman Car Deadlift

NOVA CrossFit, Saturday, 10.31.15

NOVA CrossFit, Saturday, 10.31.15

Scooter

On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother,

NOVA CrossFit, Friday, 10.30.15

NOVA CrossFit, Friday, 10.30.15

Mobility

W/U, Skill & Strength – All Todd

Cashout
Every Minute on the Minute (EMOM) x 10 Rounds:
Box Jumps (24/20)

NOVA CrossFit, Thursday, 10.29.15

Mobility:

  • W/U
  • Strength:

  • *4 rounds:
  • Power CleanX5
  • rest 60 seconds
  • Double Unders for 45-60 seconds
  • *Rest 120 seconds
  • WOD:

  • AMR(reps) AP in 6 minutes:
  • 800m Run
  • Max Pullups with time remaining
  • Core: 40 superman bananas
  • Curious how scale to your push ups? Check out this article.

    NOVA CrossFit, Wednesday, 10.28.2015

    Mobility:

  • W/U
  • Strength:

  • Deadlift
  • 5 – 4 – 3 – 2 – 1
  • WOD:

  • 100 Abmat Sit-Ups for Time
  • On the Minute – 1 Round of “Cindy” (5 Pull-Ups, 10 Pushups, 15 AirSquats) until 100 abmat sit ups are completed
  • My cousin and his wife are planning to move to Mexico to start an orphanage. Here is their recent blog.

    Read more

    NOVA CrossFit, Tuesday, 10.27.15

    Mobility

  • W/U
  • Strength:

  • Push Press: work up to a heavy 3 rm
  • WOD

  • 3 Rounds In Stations, 1 minute at each station
  • Barbell Thrusters – 45/33
  • DB Push Press
  • Toes to Bar, Knees to Elbow, Leg raises, Hang from Bar
  • *2 minutes of rest between rounds

    Thoughts???
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    How Your Body Gets the Cholesterol It Needs – CrossFit Verve

    Your body produces about 80% of the cholesterol it needs during the day; the other 20% comes from food. About 20% to 25% of the cholesterol that your body produces is created in the liver from fatty acids. Other places where your body manufactures cholesterol include your intestines, adrenal glands, and reproductive organs.

    Read more

    NOVA CrossFit, Monday, 10.26.15

    Congratulations to Coach Tom who qualified for the American Open in December!!!

    Mobility

  • W/U
  • Strength:

  • Snatch Technique & Practice with empty BB
  • Learn Drop snatch, & Snatch Balance: work up to 2 rm of snatch balance
  • WOD”
    For time:

  • 400m Run
  • 3 rounds:

  • 15 Front Squats 115/75 (from the ground)
  • 10 HSPU
  • 400m Run
  • Core: 40 V-Ups
  • How Your Body Gets the Cholesterol It Needs – CrossFit Verve

    Read more

    United States Flag

    NOVA CrossFit, Saturday, 10.24.15

    U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.