NOVA CrossFit, Monday, 8.1.2016, Springfield, VA

Lots of OHS specific mobility



Five rounds for time of:
400 meter run
15 Overhead squat, 95/65lbs

NOVA CrossFit, Saturday, 7.30.2016, Springfield, VA

CF & BC combo –


With a partner: Complete “Dirty 30” x 2 rounds

30 Box Jumps (24/20 in) utilize the tires so boxes can be used for jumping pullups

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lbs)

30 Knees-to-Elbows (or some variation of…)

30 Push Press (45/35 lbs)

30 Back Extensions

30 Wall Balls (20/14 lbs)

30 Burpees

NOVA CrossFit, Friday, 7.29.2016, Springfield, VA

Warm Up

Run around building

then Not For Time

3 rounds

10 V- Ups

10 DB or KB Snatch (5/arm)

3-5 Strict Chin Ups


AMRAP 20 minutes

200m Double KB Front Rack Carry (Heavy!!!!!!!!!!!!!!!!!!!!!!!!)

10 AB Wheels (we have two ab wheels, otherwise you can use barbells)

NOVA CrossFit, Thursday, 7.28.2016, Springfield, VA


EMOM x 12

Power Clean + Hang Clean

*Build over the course or choose a weight and work on consistency


For Time

Row 1000m

50 Barbell Thrusters (45/33)

40 T2B

30 Ring Rows

NOVA CrossFit, Wednesday, 7.27.2016, Springfield, VA

4 sets of:

Romanian Deadlift x 6-8 reps (60% ish of 1rm Back Squat)

Rest 30 seconds

Hollow Rocks or Hold x 30 seconds

Rest 30 seconds


3 rounds for time of:

10 Pull-Ups

20 Kettlebell Swings (53/36)

200 Meter Run

NOVA CrossFit, Tuesday, 7.26.2016, Springfield, VA

Bench Press: heavy 3


On the Minute x 8
7 Burpee Box Jumps (24/20)

Rest 2:00

On the Minute x 8:

30 Double-Unders or attempts

Rest 2:00

On the Minute x 8:

7 Burpee Box Jumps (24/20)

NOVA CrossFit, Monday, 7.25.2016, Springfield, VA

Overhead Squat – work on this movement and if proficient hit a 3rm, with 80% back off 3×3.
3 rounds
8 BB lunges (back) (65/45)
8 push ups
rest 2 minutes
3 rounds
8 BB lunges (front rack) (same wt)
rest 2 minutes
3 rounds
8 BB lunges (OH) (same wt)
8 push ups

NOVA CrossFit, Saturday, 7.23.2016, Springfield, VA


5 rounds for time of:

50 step-ups with 45/33-lb. barbell, 20-in. box

135/95-lb. cleans, 15 reps

50 step-ups with 45/33-lb. barbell, 20-in. box

135/95-lb. snatches, 10 reps

Post time to comments.

**One barbell per person!  Strip and load, strip and load.

Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.

Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.