NOVA CrossFit, Wednesday, 3.1.2017, Springfield, VA

Warm Up

Mobility and lots of it

Complete as many rounds as possible in 7 minutes of:
95/65 power snatches, 10 reps
20 push-ups

Core
40 Toes to bar

NOVA CrossFit, Tuesday, 2.28.2017, Springfield, VA

Warm Up

Mobility

Strength:
Back Squat – 3,2,1

WOD

In a 5:00 timeframe:
Run 400 meters or row 500m

Then with remaining time complete
Max Squat Cleans (155/105)
Rest 3:00 + Repeat
(135, 95) or (115, 75) or (95, 65)
Score = number of cleans

NOVA CrossFit, Monday, 2.27.2017, Springfield, VA

Warm Up

Mobility

Practice double under and rope climbs

WOD
Complete as many rounds as possible in 12 minutes of:
15-ft. rope climbs, 3 ascents
135/95-lb. push presses, 12 reps
50 double-unders

Core
50 plates sit ups

NOVA CrossFit, Saturday, 2.25.2017, Springfield, VA

Warm Up
Mobility
WOD
In teams of 2, partners will alternate tasks to complete 10 rounds for time:
10 Pull Ups (assist partner if unable to do pull up)
10 burpee box jump over
run around building
*Partner #1 performs 10 Pull Ups
Partner #2 with then perform 10 burpee box jump overs
Then partner #1 will run 400m, upon return, partner #1 begins the pull ups

NOVA CrossFit, Friday, 2.24.2017, Springfield, VA

Warm Up
Mobility, and lots of it, please
3 rounds for time –
200m Run
15 Burpees
Recover
Then
4 rounds NFT
5/side Turkish Get Ups (AHAP)
15 Hanging Leg Raises (strict toes to bar)

NOVA CrossFit, Thursday, 2.23.2017, Springfield, VA

Warm Up
Mobility
Strength:
4 sets of –
L-Sit or Hollow Hold for 60 seconds (or work up to 60 secs)
rest 60 seconds
Ring Fall Outs: 12-15
rest 60 seconds
WOD
3 Rounds –
Against a 4 minute running clock, complete AMRAP of
5 Pull Ups
10 Jumping Lunges
15 Push Ups
Rest 60 seconds between rounds

NOVA CrossFit, Wednesday, 2.22.2017, Springfield, VA

Warm Up
Dynamic Mobility
Strength
3 sets of –
DB Bench Press: x12-15
then 30 seconds of rest
Reverse Snow Angels: 20-25 https://youtu.be/T8QtzxI58v4
rest 60 seconds
WOD
AMRAP 12 minutes of:
6 strict handstand push ups
9 ring dips
12 V-Ups

NOVA CrossFit, Tuesday, 2.21.2017, Springfield, VA

Warm Up
Dynamic Mobility
Strength:
3 sets of
Back Squat: x8reps
rest 90 seconds
Chin ups: x8-12reps (strict, add weight if needed)
rest 90 seconds
Handstand Hold x 30 seconds (use wall for support if needed)
WOD
Sprint through for time
500m Row
50 Double unders
50 DB Thursters (25/45)
Core:
60 Dead Bugs