Entries by Coach

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 08.07.2017

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 08.07.2017 Monday Warm Up Mobility Strength Every 45 seconds for 8 rounds: 2 back squats *use around 50-60% of your max, go fast and hard with each rep and set WOD Tabata Mash Up Box jumps (24/20) Russian kettlebell swings (70/53) Barbell thrusters (75/55) One round is 20 […]

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 08.01.2017

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 08.01.2017 By LuLu Geza Kelemen The CrossFit Coach said: “From standing, lower the chest and thighs to the floor, then come back to standing before finishing with a jump and clap overhead. And repeat.” And so it was. Burpees. We’ve been doing it ever since.  So, you ask, […]

NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 07.27,17

NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 07.27,17 Even when we aren’t at the gym we are keeping an eye on you from the sky. Clean well NOVA Strength & Conditioning athletes, clean well. Thursday Warm Up Mobility Strength Clean – 1rm WOD Death by squat clean (135/95) *do 1 clean the first minute, 2 […]

NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 07.26.17

NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 07.26.17 Wednesday Warm Up Mobility Strength – Every 3 minutes for 5 rounds perform 4, 2-count paused back squats *work up to a heavy set of four WOD 7 rounds for reps of 40 seconds max box jumps (24/20, step down!) 20 seconds rest 40 seconds max toes […]

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 07.24.17

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 07.24.17 Monday Mobility & Warm Up for Warm Up EMOM Warm Up – EMOM 5 10 wall ball (20/14) 3 muscle ups or Chest to Bar Pull Ups or Pull Ups or Feet elevated Ring Rows Strength – Overhead Squat: 3×3, if unable to perform FROM, then work […]