Tuesday, 11.21.2017

Warm up & Mobility Alternating EMOM x 10 6 Ring Rows     *2 second hold at top of rep 12 Hollowbody Rocks Metcon: 3 Rounds For Time: 2 Rope Climbs/4 Assisted Rope Climbs 40 Double Unders/ 120 Singles 9 V-ups     *12…

Monday, 11.20.2017

Warm up & Mobility AMRAP x 3 12 Power Snatches 95/65 12 Overhead Squats 95/65 Max Burpee Over Barbell     *rest 3 minutes AMRAP x 3 10 Power Snatches 95/65 10 Overhead Squats 95/65 Max Burpee Over Barbell     *rest 3…

Saturday, 11.18.2017

Warm up & Mobility “McGhee” AMRAP x 30 5 Deadlifts 275/185 13 Push-ups 9 Box Jumps 24”/20” Box Brief **SAVE THE DATES** NOVA Strength Class-Nov 6- Dev 6  Toys for Tots Collection -through Dec 10 SuperNOVA IV: A…

Friday, 11.17.2017

Warm up & Mobility Strength: Dips 3x5 Dumbbell Bench Press 3x8 Metcon: 2 Rounds For Time 800m Run 12 Push-ups 15 Sit-ups     *12 minute timecap Box Brief **SAVE THE DATES** NOVA Strength Class-Nov 6- Dev 6  Toys…

Thursday, 11.16.2017

Warm up & Mobility Strength: Front Squat Take 10 minutes to find a 2 rep max Metcon: Crossfit Open workout 16.2 Beginning on a 4-minute clock, complete as many reps as possible of:  25 toes-to-bars  50 double-unders  15…

Wednesday, 11.15.2017

Warm up & Mobility Strength: Power Snatch Take 15 minutes to find a heavy triple      *less than 6 months cf experience, work from hang position Metcon: 21-15-9 Power Snatch 95/65 Push Press 95/65 Burpees     *15…

Tuesday, 11.14.2017

Warm up & Mobility Strength: Bent Over Barbell Row 3x6     *AHAP Metcon: 2 Rounds For Time 200m Sprint 12 Box Jumps 24”/20” 200m Sprint 18 Russian KB Swings 53/35     *10 minute timecap Box Brief **SAVE…

Monday, 11.13.2017

Warm up & Mobility Strength: High Bar Back Squat 3x5    *70-85% of 1 rep max Metcon: 8 minute AMRAP 10 Wallballs 20/14 20 Double Unders/60 Single Unders 10 Ring Dips *Intended Stimulus:     -Strength: Steady or slightly…

Friday, 11.10.2017

Warm up & Mobility Strength: Romanian Deadlifts 3x8      *50-65% of max deadlift Metcon: 4 Rounds For Time: 16 (8/8) KB Power Snatches 53/35 10 Burpee Box Jump-overs     *10 minute timecap Box Brief **SAVE THE…

Thursday, 11.9.2017

Warm up & Mobility Alternating EMOM X 10 Minute 1: 12 Hollowbody Straddle Rocks Minute 2: 15 second L-sit hold, arms down (on parrallettes, matador, boxes etc.) Metcon: 3 Rounds For Time: 8 Pull-ups 8 Ring Dips 400m Run     *15…