NOVA CrossFit, Thursday, 12.1.2016, Springfield, VA

Warm Up

Mobility

Skill:
Ring Dips: 3×8-12

WOD
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of Deadlifts (185/135)
Rest 30 seconds

NOVA CrossFit, Wednesday, 11.30.2016, Springfield, VA

Warm Up

Mobility

3 Rounds not for time
15 banded good mornings
20 band pull apart
1:00 plank or plank jacks

Then

10 minutes to establish 5 rm front squat

Then

For time

21-15-9
Russian KB swings
Burpees

NOVA CrossFit, Tuesday, 11.29.2016, Springfield, VA

Warm Up

Mobility

Skill:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Rope Climb x 1-2 ascents
Station 2 – Strict Handstand Push-Ups x max unbroken reps
Station 3 – Alternating Pistols x 20 reps (10/leg)

WOD
Complete as many rounds and reps as possible in 5 minutes of:
10 Chest to Bar Pull-Ups
10 Air Squats

NOVA CrossFit, Monday, 11.28.2016, Springfield, VA

Warm Up

Dynamic Mobility

Skill – Double Unders or Triple Unders

100 double unders for time or attempts

WOD
10,9,8,7,6,5,4,3,2,1
DB Push Press (AHAP)
Box Jump (AHAP)

Core: Ring Fall Outs – 3 sets x 10-15

NOVA CrossFit, Tuesday, 11.22.2016, Springfield, VA

 

Warm Up

Mobility

Skill – pull ups! 3×8-12, add weight if able

WOD
24 min EMOM

1st min AMRAP Box Jumps (20/24)

2nd min AMRAP Shoulder to Overhead (95/65)

3rd min rest.

Score = combined reps.

 

NOVA CrossFit, Saturday, 11.19.2016, Springfield, VA

Team WOD

In teams of two, with only one person working at a time, complete:

50 Pull Ups

100 Burpees

200 Kettlebell Swings

300 Squats

800 Meter Run with your Kettlebell*

300 Squats

200 Kettlebell Swings

100 Burpees

50 Pull Ups

Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns

NOVA CrossFit, Friday, 11.18.2016, Springfield, VA

AMRAP 4:

“Fran”

21-15-9

Thrusters (95/65#)

Pull-ups

Rest 4:00

AMRAP 4:

“Diane”

21-15-9

Deadlifts (225/155#)

Handstand Push-ups

Rest 4:00

AMRAP 4:

21-15-9

Elizabeth

21-15-9

Cleans (135/95#)

Ring Dips

NOVA CrossFit, Thursday, 11.17.2016, Springfield, VA

Warm Up

Mobility

Jump and Throw Variation – 4 sets of 2 reps (please have athletes catch WBs)

 

Then

Bench Press – work up to heavy 8 rep

Then

Superset

3a. DB Overhead Press – 4 sets of 6 reps (AHAP)

3b. Single Arm Pulldown – 4 sets of 8 reps each side (band on rack)

Then

 

Superset

4a. Woodchop – 4 sets of 10 reps each side (using DB)

4b. Band Pull Apart – 4 sets of 20 reps