NOVA CrossFit, Thursday, 9.1.2016, Springfield, VA

Warm Up!

Mobility and lots of it

Review of the push press

WOD
21, 15, 9 Reps of:
Push Press (95/65#)
Ring Dip
Burpee

NOVA CrossFit, Wednesday, 8.31.2016, Springfield, VA

Dynamic warm up

Lots of mobility

WOD
3 rounds
1 minute at each station
KBs
Prowler
Plank
Sit Ups
Rest

Cool down stretching

NOVA CrossFit, Tuesday, 8.30.2016, Springfield, VA

Dynamic Warm Up

Mobility

Snatch Balance: Work up to a heavy set of 3, then back off 3×3

WOD
Nancy
5 Rounds for time:

400m Run
15 Overhead Squats (95/65#)

 

I will be expecting weights well beyond this tomorrow……. Coach Mike

2016 NOVA Open Gallery

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NOVA CrossFit, Monday, 8.29.2016, Springfield, VA

Dynamic Warm up

Mobility

Strength:
Clean! 3rm, back off 80%3×3

WOD
10 rounds for time of:
5 reps @ 155/105lb power cleans
10 walking lunges

NOVA CrossFit, Friday, 8.26.2016, Springfield, VA

WOD
Teams of 3:
AMRAP 10: Back Squat
50 Reps (135/95)
50 Reps (185/135)
Max Reps (225/155)
-3 Minute Rest-
AMRAP 10: Push Press
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)
-3 Minute Rest-
AMRAP 10: Hang Power Clean
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)

NOVA CrossFit, Thursday, 8.25.2016, Springfield, VA

Skill:

The Kipping Pull Up, Pull Up Practice (use buddy system)

WOD
21-18-15-12-9-6-3 reps for time of:
Dumbbell burpee / hang squat clean (35/20)
Pull-ups

The “dumbbell burpee / hang squat clean” is a burpee with dumbbells followed by a hang squat clean.

NOVA CrossFit, Tuesday, 8.23.2016, Springfield, VA

Skill
Tripod practice
3×5 down dog
HSPU Practice

WOD
800m Run
21 Pull Ups
9 HSPU
400m Run
15 Pull Ups
15 HSPU
800m Run
9 Pull Ups
21 HSPU