NOVA CrossFit, 4.26.16, Tuesday, Springfield, VA



Dynamic Warm Up


Skill/Strength/Get your heart rate up:
Death By Burpees

Recover, then…

2 Rounds, resting between rounds as long as it takes to complete the work.
10 Cal Row
20 Russian Kettlebell Swings 72/53#
10 Cal Row
20 Russian Kettlebell Swings 72/53#

NOVA CrossFit, Monday, 04.25.16, Springfield, VA

NOVA CrossFit, Monday, 04.25.16

Happy Monday!


EMOM x 10
2 Touch-And-Go Power Cleans
No dropping between reps! Control the bar, tap the floor after the first rep and go right into the second power clean. Add weight based on successful lifts and feel.


10 Rounds For Time
10 Wall Balls
5 Toes-To-Bar
1 Power Clean @ 90% of your best EMOM weight

NOVA CrossFit, 4.23.16, Saturday


Tuesday 160329
Woehlke – HERO WOD!
3 rounds (Each for time):
4 jerks, 185/123 lb.
5 front squats, 185/123 lb.
6 power cleans, 185/123 lb.
40 pull-ups
50 push-ups
60 sit-ups
Rest 5 minutes between rounds.
Post times to comments.
Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

NOVA CrossFit, 4.20.2016, Wednesday, Springfield, VA

3 Rounds For Time
800 Meter Run
50 Back Extensions
50 Sit-Ups
“Michael” was CrossFit’s second hero WOD, after “JT“

NOVA CrossFit, Tuesday, 4.19.16, Springfield, VA

Dynamic Warm Up



Review clean

Every minute, for 10 Minutes (10 sets):
High Hang Clean + Hang Clean + Clean


For time:
Row 500 Meters

When the clock reaches 4 minutes…

For time:
30 Dumbbell Man-Makers as heavy as possible

Note two separate times – e.g., 1:34/4:20

NOVA CrossFit, Monday, 4.18.16, Springfield, VA


Strict Press 5×5 @ 80% of 1RM


AMRAP 8 mins

10 Push Press 75/45

10 Burpees

Nova CrossFit, Thursday, 04.14.2016, Springfield, VA

Burgener Warm Up w/ Bar (rest and shake out between sets)


3 reps of each of the following x 3 sets:

Snatch Grip RDL Snatch Pull to Shrug from top of knee (arms locked) High Pull Muscle Snatch Snatch Balance OHS


EMOM x 10 minutes

Power Snatch + Hang Power Snatch + OHS



2 x 5 minute AMRAP

Run 400m/500m Row

then Max rounds of 5 pull ups, 10 push ups, 15 air squats

Rest 3 minutes

NOVA CrossFit, Wednesday, 4.13.16, Springfield, VA

NOVA CrossFit, Wednesday, 4.13.16, Springfield, VA


Row 250 or Run 200
3 Push Ups
5 Chin Ups
10 hollow rocks

Super Set:
BB Step Ups 10-10-10-10 (Build over the 4 sets)
BB Good Mornings (Empty bar, controlled eccentric)


Double Unders *
Db/ KB Thruster
**double under scale- singles + 5 Burpee to tuck jump