NOVA CrossFit, Saturday, 5.27.2017, Springfield, VA

 

Team of two
One person working at a time, split up anyway between team members
For time:
50 Thursters (95/65)
50 Over the Bar Burpees
40 Thrusters
40 Over the bar burpees
30 Thrusters

NOVA CrossFit, Friday, 5.27.2017, Springfield, VA

Warm Up

Mobility

Strength –
Snatch: 1RM

WOD –
Alternate Double Tabata
8 rounds of each exercise and LOWEST REP ROUND COUNTS
– Double Unders
Pull Ups

 

NOVA CrossFit, Thursday, 5.25.2017, Springfield, VA

Warm Up

Mobility

WOD
For time:
800m run, 27 KB Swings, 27 Box Jumps
600m run, 21 KB Swings, 21 Box Jumps
400m run, 15 KB Swings, 15 Box Jumps
200m run 9 KB Swings, 9 Box Jumps
KB weight (72/52) & BJ (24/20)

Core – 3×10 weighted ABMAT sit ups SLOW

 

NOVA CrossFit, Wednesday, 5.24.2017, Springfield, VA

Warm Up

Mobility

Strength –
Push Press: Heavy Single

WOD –
10,9,8,7,6,5,4,3,2,1 reps, rounds for time of:
Alt. OH Lunges 95/65
SDHP 95/65
Front Squat 95/65

 

NOVA CrossFit, Tuesday, 5.23.2017, Springfield, VA

Warm Up

Mobility

Alternating EMOM x 10
EVEN – 5 to 14 T2B
ODD – 25’ handstand walk or 30-40 second handstand hold

WOD –
4RFT of:
50 Double Unders or 200 Singles
20 Wall Ball Shots (20#/14#)
10 Burpees

 

NOVA CrossFit, Monday, 5.22.2017, Springfield, VA

Warm Up

Mobility

Strength/Skill –
5 Rds, every other minute, of the following complex:
1 Hang Snatch Pull+1Hang Power Snatch+1 OHS+1Hang Squat Snatch+1 Squat Snatch

WOD
‘Ascending Grace’. AMR(reps)AP in 10
15 C&J. 95/65
15 C&J. 135/95
15 C&J. 165/105
15 C&J. 185/125
15 C&J. 205/135

Core – 2 Max efforts L holds from pull up bar

 

NOVA CrossFit, Friday, 5.19.2017, Springfield, VA

Warm Up
Mobility
Strength:
Every 2 minutes x 18 minutes (3 sets of each)
Station 1 – RDL x 8 reps
Station 2 – Single Arm DB Row x 8 reps each arm
Station 3 – 45 second side plank x both sides
WOD
For time
30 Burpees over the barbell
15 ground to overhead (155/105)

NOVA CrossFit, Thursday, 5.18.2017, Springfield, VA

Warm Up
Mobility
Strength
Strict Press – 5×5
WOD
AMRAP of 12 minutes
50 Double Unders
15 Push Press (115/75)
3 Rope Climbs