It’s Sho Time

Jun 30, 2020 | W.O.D.

NOVA Fitness – CrossFitView Public WhiteboardBack Squat (5,5,5,5,5)Increase weight each set, record last setMetcon (Time)For time: Cash in: 100 DU’s then, 3 rounds: 10 Hang Power Cleans (135/95) 10 Over the bar Burpees Cash out: 100...

22JUN2020

Jun 21, 2020 | W.O.D.

NOVA Fitness – CrossFitView Public WhiteboardMetcon (Weight)4×10 Floor PressMetcon (Weight)4×10 Bicep Curls (barbell)Metcon (No Measure)4×10 Flyes PlatesMetcon (No Measure)4×10 Ring Rows (hardest as posible)

20JUN2020

Jun 19, 2020 | W.O.D.

NOVA Fitness – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)AMRAP 25′ 5/5 One Hand Snatch 10/10 One Hand Deadlift 15 Goblet Squat

19JUN2020

Jun 18, 2020 | W.O.D.

NOVA Fitness – CrossFitView Public WhiteboardMetcon (Weight)3×4 Squat CleanMetcon (Time)30-20-10 Hang Clean Knees to elbow

18JUN2020

Jun 17, 2020 | W.O.D.

NOVA Fitness – CrossFitView Public WhiteboardDeadlift (5×5)Metcon (Time)4 Rounds 10 Push Jerks 2′ Accumulated Front Plank**you have to time it by yourself, yo can break the 2 minutes any way you want. Yes 2′ each round