Daily WODs

NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 9.19.17

NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 9.19.17

Warm Up
Mobility
Strength/Skill
3×3 Power Snatch (moderate weight)
3×2 Power Snatch (add 5#-10#)
3×1 Power Snatch (add 5#-10#)
*The 3’s and 2’s are touch and go reps
WOD
4 rounds for time:
12 Pull-ups
8 Plate Burpees (25/15)
50m Overhead Plate Carry
*11 minute time cap

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 9.18.17

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 9.18.17

Monday

Warm Up

Mobility

Strength
Back Squat: 5×3

WOD
Start a 14 minute clock then complete the following
BUY IN: 500m Row, with the remaining time AMRAP
18 Wall Balls (20/14)
18 American Kettlebell Swings (53/35)
100m Run

NOVA Strength and Conditioning, NOVA CrossFit, Saturday, 9.16.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Saturday, 9.16.2017, Springfield, VA

Warm up

Mobility

WOD:

Buy in: 400m run w/ kettlebell

21-15-9 of

American Kettlebell swings

Goblet Squats

Cash out: 400m run w/ kettlebell

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday 9.12.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday 9.12.2017, Springfield, VA

Warm Up

Mobility

Strength –
3 sets of:
Goblet Squats x 8-10 reps AHAP
Rest 45 seconds
Ring Rows x 8-10 reps
Rest 45 seconds
Kettlebell Swings x 20 reps AHAP
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

WOD
Four sets of 3-minute sprints of:
10 Handstand Push Ups
20 Pistols (10/leg)

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed.

Remembering those we lost on 9-11-2001

Remembering those we lost on 9-11-2001

There are moments in your life you will always remember where you were when it happened.  This is one of those moments.

CrossFit has deep roots in the military, Fire Fighter and LEO community.  A number of us lost friends and family this day and still remember it like yesterday.  Yet, each and every civil servant goes out and does their job beyond the call without any question.  It is a calling and a call to duty.

The resilience and grit runs deep.  However, there are days that are hard.  This is one of those days.

Today will always be with us.  Lets take a moment to reflect on the ones we lost and the ones who stand beside us.  Lets thank the ones standing beside us.  They truly will do anything to keep is safe.

NOVA Strength & Conditioning, NOVA CrossFit, 9.11.2017

Monday

Warm Up

Mobility

Strength:
Snatch pull, snatch, hang snatch – work up to a heavy single

WOD
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Chest to Bar Pull-ups