NOVA CrossFit, Friday, 12.30.2016, Springfield, VA

Warm up

10 minute EOM (Every Other Minute)

5 Front Squats (As Heavy As Possible, Full Range of Motion)

WOD

21-15-9

Thrusters (95/65)

Pull-ups

NOVA CrossFit, Thursday, 12.29.2016, Springfield, VA

Warm up

EMOMx10 for 5 reps of
Handstand push ups

WOD
50-40-30-20-10 double unders or 4x singles
10 burpees after each round of DUs/SUs

NOVA CrossFit, Wednesday, 12.28.2016, Springfield, VA

Warm Up

Mobility

3 rounds not for time
6 Turkish get up (3/3)
15 banded good morning
25 banded pull a parts

WOD
75 wall balls
100 hollow rocks

NOVA CrossFit, Tuesday, 12.27.2016, Springfield, VA

Hero WOD

“DT”

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

NOVA CrossFit, Thursday, 12.22.2016, Springfield, VA

Warm Up
Mobility
3 sets of
Barbell Step ups
rest 45 seconds
Ab wheel roll outs: 8-10
rest 45 seconds
WOD
AMRAP 15minutes
5 DB manmakers
50 Double Unders
10 Burpees

NOVA CrossFit, Wednesday, 12.21.2016, Springfield, VA

Warm Up
Mobility
Strength:
Every 3 minutes for 9 minutes (3 sets) perform
Back Squat: 5 reps @ 80-85% of 1rm
WOD
3 rounds of
30 seconds of back squats from the floor (65/95)
30 second rest
30 seconds of Box Jumps (20/24)

NOVA CrossFit, Tuesday, 12.20.2016, Springfield, VA

Warm up
Mobility
Strength:
3 sets of
Bench Press: 8-10reps
rest 60 seconds
Ring Fall Out: 12-15reps
rest 60 sec
Side plank: 30 sec/side
WOD
150 Double Unders
then
4 rounds
20 Wall Balls (20/14)
10 Push Ups

NOVA CrossFit, Monday, 12.19.2016, Springfield, VA

Warm Up

Mobility

Strength:
Every 3 minutes for 15 minutes (5 sets) perform 3 deadlifts (build to mechanical failure)

WOD
Against a 5 minute clock
500m Row
50 Kettlebell Swings (36/53)
Max Rep Pull ups
rest 5 minutes and repeat
Score is total pull ups