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% of 1RM

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 15 Supermans

Metcon
Metcon (Time)
5 Rounds for Time of:
30 Air Squats
15 Push-ups
30 Abmat SIt-ups
15 Push-ups

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 be one of the most overwhelmingly unclarified parts of the exercise world. With an oversaturated market full of things you can’t even imagine (or approved by the FDA) it can be hard to make a decision on what to take and from which company.

Fortunately, we have one company that has made a positive impact in our CFII Community, Nova 3 Labs! Due to this we are proud to announce that we are going to be carrying various Nova 3 Labs products in stock at the gym starting in January 2020!

You probably have heard of NOVA from our very own CrossFit Games Athlete Carrie Beamer, who endorses their products all over her social media, and with good reason, they work well for her!

Here’s what Carrie has to say about her favorite Nova 3 Labs products:

  • Max Perform: I use this every day for a pre workout and for BCAAs to help with recovery.  It tastes ridiculously good and helps me start my warm-ups and first workouts with a little more juice to go when I’m tired day after day. 
  • Max Capacity: I use this on extra-long days or competition days.  This helps me focus and last longer when I’m asking a lot from my body and mind repeatedly. 
  • Max Rehab: I love this for any anti inflammation help!  I’ll take this twice a day at morning and at might.  Turmeric 🙌🏻🤪!

It is worth saying again however that nothing improves performance like eating nutritious foods, drinking enough water, and getting a good amount of sleep. Also make sure to do your own research before taking a new supplement! Verify the company, products, and their ingredients, play it smart and play it safe. When in doubt reach out to a coach who can help point you in the right direction.

With this in mind, give us a shout if you are looking for certain NOVA products to have in stock or any other nutrition related questions. Coming early in 2020 we’ll also have more nutrition program options available with Coach Courtney!

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 (Time)
30 reps of each for Time:
Jumping Pull-ups
Box Jumps
Burpees
Goblet Lunges
KB Swings
Supermans
DB Snatch
Ski for Calories (Row alternative)
Box Step Ups

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 Double Unders
1 mile Run
100 Double Unders
2K Row

25 minute time cap.
Scaling:
2.5 mile Bike in place of Running
100 Single Unders in place of DUs

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

CrossFit WOD, November 29, 2019

Friday 11292019

Weightlifting
Deadlift (10-10-10-10)
30 second Hollow Hold between sets.
Shoulder Press (10-10-10-10)
30 second Hollow Hold between sets.

Metcon
Metcon (Time)
21-15-9 reps for Time of:
Power Snatch 75# / 55#
Wall Balls 20#-10′ / 14#-9′
Metcon (Time)
21-15-9 reps for Time of:
American KB Swings 53# / 35#
Wall Balls 14#-10′ / 10#-9′