NOVA CrossFit, Tuesday, 11.1.2016, Springfield, VA

Warm Up

Dynamic Mobility


Push Press: 5, 4, 3, 2, 1


Complete 3 rounds for time of:

20 One Arm Dumbbell Snatches (AHAP & 10/side)

20 Dumbbell Shoulder to OH

200m Run

NOVA CrossFit, Monday, 10.31.2016, Springfield, VA

Warm UP

Dynamic Mobility


3×3 OHS

3×3 Front Squat

3×3 Back Squat


AMRAP 10 minutes of:

10 Back Squats using OHS weight and FROM

10 Pull-ups (10 ring rows and 5 burpees)

NOVA CrossFit, Saturday, 10.29.2016, Springfield, VA

Partner WOD

“Rabbit’s Delight”


Complete as many repetitions as you can, as quickly as you can.


Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.


Thrusters (45/33 lb)

KB Swings (24/16 kg)

Wall Ball (20/14 lb)

Box Jumps (24″/20″)


A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

NOVA CrossFit, Friday, 10.28.2016, Springfield, VA


Warm Up


Skill: extended review of the movements with lots of practice

EMOM x 15

minute 1: 30 Double Unders or Work on skill for :40 (that means double unders)

minute 2: 10-15 t2b/kte *goal is to be unbroken and smooth

minute 3: 20 Banded Pull Aparts

* 40 burpee penalty if not in costume

NOVA CrossFit, Thursday, 10.27.2016, Springfield, VA

Warm Up



Snatch Complex – Hang Power Snatch + Power Snatch + OHS (FROM & increase weight as needed)


5 rounds for completion

:20-:30 L Hang

8 Turkish Sit Ups (4/4)

2 way Prowler Push/Sled/Tire Flip

Rest as needed between rounds

*build on the Turkish sit ups

NOVA CrossFit, Wednesday, 10.26.2016, Springfield, VA

Warm Up



Deadlift: 5rm


3 rounds for Time

400m run

25 Wall balls (20/14 @ 10ft target)

10 Deadlifts (80-85% of 5rm)

NOVA CrossFit, Tuesday, 10.25.2016, Springfield, VA

Warm Up



Strict Press: 5,4,3,2,1



Pull Ups

Push Ups

Shoulder to Overhead using above single

Barbell Side Bends (strip barbell)

NOVA CrossFit, Monday, 10.24.2016, Springfield, VA

Warm Up



Power Clean + Front Squat x 2 for a heavy single


5 rounds

3:00 work 1:00 rest

3 Power Cleans (#135/#95)

6 Bar Over Burpees

9 Air Squats

*keep track of rounds