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warm-up: Shoulder Mobility
Strength:
Front Squat
5-5-5
WOD:
Grace
for
time –
30
Clean & Press
* rx – 135#/95#
***REGISTER FOR A FREE CLASS***
Please email crossfit@novamma.com for a Free Trial Class or call 703-807-0342.
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SIGN UP FOR THE 2012 CF GAMES OPEN!
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SIGN UP FOR THE 2012 CF GAMES OPEN!
We are enouraging all to sign up.
Starting THURSDAY (Feb 23), CFA will be hosting (and judging) the games' Open WODs. Every Thursday for those 6 weeks, we will do the games' WODs. Only those that have signed up with our affiliate will be able to redeem themselves on the subsequent Saturday or Sunday in attempts to achieve a higher score.
Contact any one of your beloved CFA coaches for more info.
* you do not have to be registered for you to WOD on Thursdays.
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SAT, 25 Feb 2012
Buddy WOD: 2 person team
as a team, you must complete -
50 OHS (95#/65#)
50 hrpu
800m run
50 SDHP (Same)
50 burpees
800m run
50 push press (same)
50 air squats
FRI, 24 Feb 2012
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warm up: Hip Mobility
Strength: Power Clean
3-3-3-3
WOD: 5 Rounds for Time -
7 Deadlifts (225#/185)
7 Chest to Bar Pull Ups
THU, 23 Feb 2012
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2012 CrossFit Games Open WOD #1
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
* This is the only WOD that will take place today. No Strength portion beforehand. However, as long as you do not impede the Open WOD's flow, you can work on other CF skills after you perform the WOD. (read as: you are not expected to come in for only 7mins and then leaving, you can stay as long as you want).
* Be at the box for the WOD. Be at the box to cheer your friends. BE THERE!
* Be at the box for the WOD. Be at the box to cheer your friends. BE THERE!
* Lack of registration will NOT impede you from participating in the scheduled WOD, so make sure to come in as you always would.
For more info about the CrossFit Games Open WODs, consult one of our coaches or [games.crossfit.com]
WED, 22 Feb 2012
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warm up: Hip Mobility
Strength: Snatch Balance
1-1-1-1
WOD: "Nancy" -
5 Rounds for Time:
400m Run
15 OHS (95#/65#)
TUE, 21 Feb 2012
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warm-up: Shoulder Mobility
Strength: Chest Press
5-5-5-5
WOD: For Time -
21 - 18 - 15 -12 - 9 - 6 - 3
KB Swings (2pd/1.5pd)
KTE
MON, 20 Feb 2012
there is a 6am WOD!
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warm-up: Shoulder Mobility
Strength: Weighted Pull Up
2-2-2-1-1
WOD: in 12 minutes -
as high as you can go:
2 Front Squats
2 Burpees
4 Front Squats
4 Burpees
6 Front Squats
6 Burpees
etc....
(135#/95#)
* no use of racks allowed
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