Entries by Michael Miller

NOVA CrossFit, Wednesday, 6.21.2017, Springfield, VA

Warm Up Mobility Skill – Rope Climb If able to climb rope, work on multiple reps up and down or legless WOD 400m Run 10/side KB snatch (36/56) 1 minute plank 400m Run 10/side KB snatch 1 minute plank 800m run 10/side KB snatch 1 minute snatch 400m run 10/side KB snatch 1 minute plank […]

Planes, Trains and Automobiles….and maybe a Camel.

Traveling on trains and planes thru Italy and Morocco and can’t believe how many people are unable to lift their luggage into an overhead compartment by themselves. From the looks of it most just lack the strength to do so (easy fix, do some strength training), but a lot are just so tight that they […]

NOVA CrossFit, Wednesday, 5.31.2017, Springfield, VA

Warm Up Mobility #1 with a 4-minute clock running perform – 3 rounds of: 12 Deadifts (95/65) 9 Hang Power Snatches 6 Snatch Balance Then as many burpees as you can the remaining time REST 4 minutes then # 2 with a 4-minute clock running perform 2 rounds of: 12 Deadlifts (135/95) 9 Hang Power […]

NOVA CrossFit, Tuesday, 5.30.2017, Springfield, VA

Warm Up Mobility Strength – 4 Rounds of the following clean complex, every other minute: 1 Hang Clean pull+1 Hang Power Clean+1 Front Squat+ 1 Hang Squat Clean + 1 Jerk Ok to add weight each round WOD – 21,15, and 9 reps rounds for time of: Cleans (135#/95#) Box Jumps (24/20)