NOVA CrossFit, Monday, 8.8.2016, Springfield, VA

Mobility

Strength-
Snatch skill work, then 1 rm, back off 80% X 3 reps

WOD
5 rounds of:
5 Box Jumps (24/20)
7 Kettlebell Sumo Deadlift High Pulls (M:53#/W:35#)
9 American Kettlebell Swings (M:53#/W:35#)

NOVA CrossFit, Saturday, 3.18.2017, Springfield, VA

Warm up

Mobility

WOD :

4 rounds, 1 minute rest between rounds

With a 4 minute running clock, complete:

21 Deadlifts 95/135#

15 Kettlebell Swings 35/53#

9 Shoulder to Overhead 95/135#

*With remaining time complete as many burpees as possible. Score = number of burpees completed.

NOVA CrossFit, Thursday, 3.16.2017, Springfield, VA

Warm up

Mobility

WOD :

4 rounds, 1 minute rest between rounds

With a 4 minute running clock, complete:

21 Deadlifts 95/135#

15 Kettlebell Swings 35/53#

9 Shoulder to Overhead 95/135#

*With remaining time complete as many burpees as possible. Score = number of burpees completed.

NOVA CrossFit, Wednesday, 3.15.2017, Springfield, VA

Warm Up

Mobility

Skill strength:
3 sets of
4/side Turkish get ups AHAP
Then
Down and back death march (https://youtu.be/xXWE4YPaVzE)
Then
20 side bends
Rest as needed between exercises and sets

WOD
4x500m Row
Sprint, rest as needed

NOVA CrossFit, Monday, 3.13.2017, Springfield, VA

Warm Up

Mobility

Strength:
Deadlift – 50% x 8 reps
60% x 6 reps
70% x 4 reps
80% x 2 reps
90% x 2 reps
2 minute rest between sets

*If you do not have a 1rm deadlift, build to a heavy double, without compromising mechanics

WOD
12 minute AMRAP of
9 Deadlifts (225/155#)
12 Box Jumps (24/20″)
40 Double Unders

Core:
Cross Chops – 30/side AHAP

NOVA CrossFit, Thursday, 3.9.2017, Springfield, VA

Warm Up
Mobility
Strength
Front squat: 3 second down count, explosive up for 3×3
*15 minutes to complete work
WOD
125 Double Unders
800m Run
125 Double Unders
800m Rub
125 Double Unders