Month: December 2019

CrossFit WOD, December 11, 2019

Wednesday 12112019 Skill Thruster (7-7-7-7-7) L2-alternate with 3 Strict Chin-ups (palms toward athlete) L1-hip and shoulder mobility between sets Metcon Metcon (Time) "Air Force" For time, at 95# / 65#: 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 OH Squats 20 Front Squats. Complete 4 Burpees at the top of each minute… Read more »

CrossFit WOD, December 10, 2019

Tuesday 12102019 Skill Metcon Alternating EMOM for 12 minutes: -10 Toes to Bar -10 Box Jumps 30" / 24" Metcon Every Minute On the Minute for 12 minutes alternate between: -10 Box Jumps -5 Strict Pull-ups Metcon Metcon (Time) 21-15-9 reps for Time of: Row for Calories Deadlift 225# / 155# L1-scale deadlift to 50%… Read more »

CrossFit WOD, December 9, 2019

Monday 12092019 Skill Front Rack Box Step-up (20-20-20-20) Clean the weight and step up on a box that puts hip crease below parrallel Use two Dumbbells. And alternate with 5 Hollow/Arch Rolls Farmer Carry Step-up (20-20-20-20) With a Kettlebell/Dumbbell in each hand, step up on a box that puts hip crease below parrallel Alternate with… Read more »

NOVA THR3E LABS at CFII

While no magic pill exists to replace hard work and showing up sometimes supplements can help out in a pinch when you can’t get everything you need directly from your diet or lifestyle alone. If you are looking to get more out of your workout supplements can be a ready solution. However, they also might… Read more »

CrossFit WOD, December 6, 2019

Friday 12062019 Skill Metcon 12 minute alternating EMOM: -Strict HSPU Strength -Jump Rope Skill 6 Strict Handstand Pushups or 6 Box Pike HSPUs 60 Double Unders or 60 Single Unders Metcon Metcon (Time) 21-15-9 reps for Time of: Calories on any Machine Strict Press 75# / 55# Scale press with dumbells

CrossFit WOD, December 5, 2019

Thursday 12032019 Weightlifting Deadlift (10-10-10-10) Metcon Metcon (Time) 30 reps of each for Time,: Pull-ups Box Jumps Burpees KB Swings 53# / 35# Goblet Lunges 53# / 35# GHD Hip Extensions KB Snatch 53# / 35# Ski for Calories (Row Alternative) Pistols Modify GHD Hip Ext. with Supermans with 2 sec hold at top. Metcon… Read more »

CrossFit WOD, December 3, 2019

Tuesday 12032019 Core Work Metcon 4 sets of: 12 Single Leg Toes to Bar (Strict & Alternating) 100ft Plank Gliders 12 Toes to Rings 100ft Farmer Carry Metcon 4 sets of: 12 Strict Hanging Knee Raises 50ft Plank Glider 12 Knees to Chest on Rings 100ft Farmer Carry Metcon Metcon (Time) Chipper for Time: 100… Read more »

CrossFit WOD, December 2, 2019

Monday 12022019 Weightlifting Back Squat (10-10-10-10) Metcon Metcon (Time) 4 Rounds For Time of: 12 DB Thrusters 50# / 35# 12 Box Jumps 30" / 24" 2 Rope Climbs Scaling: Lighter DB weight Shorter box 4 Modified Rope Climb in place of Rope Climbs