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NOVA Strength & Conditioning, Home of NOVA CrossFit, 06.07.16

NOVA Strength & Conditioning, Home of NOVA CrossFit, 06.07.16
June is ROMWOD Wednesday!!!  Join us at 6pm for the ROMWOD.
A drop in, who happened to be a masters athlete said to me ROMWOD changed his CrossFit journey.
That intrigued me.
Oh yeah? Do tell…
He proceeded, in my last year of CrossFit the only thing I have done differently is add ROMWOD.  With that, all my benchmarks and lifts have gone up.  I have improved mobility and stability, along with less general soreness and aches.  I can’t recommend ROMWOD enough.
With that, we decided to give it a go and so far so good.  So good that we feel it needs to be a priority.  Sadly, on a regular basis, people are coming in with minor aches, pains, soreness, mobility and stability issues.  In one hour we can’t address it all.  ROMWOD is one giant leap to addressing all the for mentioned.
Please, if available join us tomorrow night at 6pm for ROMWOD.
Wednesday
 
Warm Up
 
Mobility
 
Strength/Skill
5 sets of:
Deadlift x 4-6 reps
Rest 30 seconds
Ring Push-Ups x max reps
(set complete once you’re no longer able to maintain a tempo)
Rest 2 minutes
*If on knees performing push ups, practice push ups off knees.
 
WOD
3 rounds for time of:
Run 400 Meters
20 Wall Ball Shots (14/20)

NOVA Strength & Conditioning, Home of NOVA CrossFit, 06.06.17

NOVA Strength & Conditioning, Home of NOVA CrossFit, 06.06.17
The Snatch, one of the olympic movements that is incredibly technical.  Start light, and don’t go up in weight until you have nailed down your technique.  Remember mechanics/technique, consistency, and then intensity.
Tuesday
 
Warm Up
 
Mobility
 
Strength/Skill
3 sets of:
Power Snatch x 3reps but rest 10 seconds between each rep
Rest 2 minutes between sets
 
WOD
For 2 rounds
2 minutes for max reps
Pull Ups
Rest 2 Minutes
2 Minutes of max reps
Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Kettlebell Swings (24/16 kg)
Rest 2 minutes

NOVA Strength & Conditioning, Home of NOVA CrossFit, Monday, June 5th, 2017

NOVA Strength & Conditioning, Home of NOVA CrossFit, Monday, June 5th, 2017

 

Monday

June 5th

Warm Up

Mobility

CrossFit Mainsite WOD:
5 rounds for reps of:
1 minute of 75/55-lb. sumo deadlift high pulls
1 minute of 75/55-lb push presses
1 minute of rowing
Rest 1 minute

NOVA Strength & Conditioning, Friday, 06.02.2017

NOVA Strength & Conditioning, Home of NOVA CrossFit

Friday

06.02.2017

Thank goodness it’s Friday!!!

Are you ready for your Friday WOD?

Here you go!

Tall socks are strongly suggested.

Warm Up

Mobility

Strength –
Alternating EMOM X 10
EVEN – 1 shoulder press, 2 push press, 3 push jerks (loads should climb)
ODD – 1-2 legless or 2-3 regular rope climbs on odd (athlete’s choice)

WOD
5RFT of:
200M run
10 T2B
15 HR Push Ups

*18 minute cap

NOVA Strength & Conditioning Thursday, 6.1.17

NOVA Strength & Conditioning

6.1.17

Thursday

Warm Up

Mobility and lots of it!!!

Running Drills

WOD
4 rounds for time of:
800m run
25 WB shots (20/14)
*cap 22 minutes

Athlete core work of their choosing

NOVA CrossFit, Thursday, 6.1.2017, Springfield, VA

Warm Up

Mobility and lots of it!!!

WOD
4 rounds for time of:
800m run
25 WB shots (20/14)
*cap 22 minutes

 

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 Snatches
6 Snatch Balance
Then as many burpees as you can the remaining time
REST 4 minutes then
#3 AMRAP 2 minutes of
Burpees
Score is number of burpees performed during
Core – 3×20 hollow rocks

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)