NOVA CrossFit, Monday, 5.1.2017, Springfield, VA

Warm Up

Mobility

Strength:
Press – 5,5,4,4,3,3

WOD
150 double unders
21-15-9
Shoulder to Overhead
Burpee Bar Hop Overs
75 Sit ups

NOVA CrossFit, Friday, 4.28.2017, Springfield, VA

Warm Up
Mobility
Strength:
Press – 5×3 Strict (lift every 90 seconds)
WOD
Complete 10/9/8/7/6/5/4/3/2/1 reps for time of:
Burpees
Ring Dips
*13 minute time cap

NOVA CrossFit, Thursday, 4.27.2017, Springfield, VA

Warm Up
Mobility
Strength:
Back Squat – 6×4
WOD
3 rounds for time of:
20 Box Jumps (24/20)
20 Wall Balls (20/14)
20 American Kettlebell Swings (53/35)
*12 minute time cap

NOVA CrossFit, Wednesday, 4.26.2017, Springfield, VA

Warm Up
Mobility
Strength:
Sumo Deadlift – 8/8/8/8/8
*Score heaviest 8
WOD
AMRAP for 15 minutes of:
200m Run
15 Ball Slams (pick weight)
15 Toes to Bar

NOVA CrossFit, Tuesday, 4.25.2017, Springfield, VA

Warm Up
Mobility
Strength:
Push Press – 6×4
Complete the following for time:
30 DB Push Press (AHAP)
30 Hand Release Push-ups
60 DB Goblet Squat
20 DB Push Press (AHAP)
20 Hand Release Push-ups
40 DB Goblet Squats
10 DB Push Press (AHAP)
10 Hand Release Push-ups
20 DB Goblet Squats

NOVA CrossFit, Monday, 4.24.2017, Springfield, VA

Warm Up
Mobility
Strength –
Overhead Squat: 10/8/6/4/2
*Score your 2 Rep Max
WOD
3 rounds for time of:
16 Chest to Bar Pull-ups
16 Alternating One Arm Dumbbell Snatches (AHAP)
200m Run
*14 minute time cap

NOVA CrossFit, Saturday, 4.22.2017, Springfield, VA

30 Rounds for time of:

5 Wall-Ball Shots (20/14)
3 Handstand Push-ups
1 Power Clean (225/155)
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004

NOVA CrossFit, Friday, 4.21.2017, Springfield, VA

Warm Up
Mobility
Strength:
Strict Press – 4 on the minute for 12 minutes
*Increase weight every 3 minutes.
WOD
For Time:
40 Shoulder to Overhead (M:155#/W:105#)
*Bar starts on the floor. Anytime you take a break, you must do 6 Burpee Box Jumps (24/20). Score is time and total penalties. 11 minute time cap.