NOVA CrossFit, Saturday, 3.18.2017, Springfield, VA

Warm up Mobility WOD : 4 rounds, 1 minute rest between rounds With a 4 minute running clock, complete: 21 Deadlifts 95/135# 15 Kettlebell Swings 35/53# 9 Shoulder to Overhead 95/135# *With remaining time complete as many…

NOVA CrossFit, Thursday, 3.16.2017, Springfield, VA

Warm up Mobility WOD : 4 rounds, 1 minute rest between rounds With a 4 minute running clock, complete: 21 Deadlifts 95/135# 15 Kettlebell Swings 35/53# 9 Shoulder to Overhead 95/135# *With remaining time complete as many…

NOVA CrossFit, Wednesday, 3.15.2017, Springfield, VA

Warm Up Mobility Skill strength: 3 sets of 4/side Turkish get ups AHAP Then Down and back death march (https://youtu.be/xXWE4YPaVzE) Then 20 side bends Rest as needed between exercises and sets WOD 4x500m Row Sprint, rest as…

NOVA CrossFit, Monday, 3.13.2017, Springfield, VA

Warm Up Mobility Strength: Deadlift – 50% x 8 reps 60% x 6 reps 70% x 4 reps 80% x 2 reps 90% x 2 reps 2 minute rest between sets *If you do not have a 1rm deadlift, build to a heavy double, without compromising mechanics WOD 12…

NOVA CrossFit, Thursday, 3.9.2017, Springfield, VA

Warm Up Mobility Strength Front squat: 3 second down count, explosive up for 3×3 *15 minutes to complete work WOD 125 Double Unders 800m Run 125 Double Unders 800m Rub 125 Double Unders