Build Out Complete!
Build Out Complete!
Saturday Activities!
Saturday Activities!
Doing Work Overseas
Doing Work Overseas
Team CrossFit Sua Sponte at the 2013 CrossFit Mid-Alantic Regionals
Team CrossFit Sua Sponte at the 2013 CrossFit Mid-Alantic Regionals
Nova Open
Nova Open

To The Lost...

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WOD

Establish a 5RM Strict Press

Then…

For time:

40 Jumping Back Squats 45/35#
30 Toes To Bar
75 Double-Unders
60 Push Press 75/55#
40 Burpees

Strength Program:

Power

Squat Work

Conditioning

3 Rounds For Time:

20 Bar Facing Burpees
10 Front Squats 135/95#
30 Abmat Sit-Ups

Do Work…

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WOD

Hang Power Clean: 3×2 AHAP

Then…

3 rounds for time of:

25 Kettle Bell Swings 24/16kg
40 Push- Ups
50′ Walking Lunges 25/16kg

Strength Program

Power

Hang Power Snatch: 5 RM

Conditioning

3 rounds for time of:

10 Hang Power Snatches 115/75#
10 Box Jumps 24/20″
50 Double Unders

Do Work…

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Thanks again to all those who came out to participate in our “To The Lost…” Memorial Day event. With your support we were able to raise $4,000 dollars for the Step Up For Soldiers organization!

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WOD

Hang Power Snatch: 3×2 AHAP

Then…

For time:

Run 400m
12 Push Jerks 135/95#
9 Muscle-Ups
9 Push Jerks 135/95#
6 Muscle-Ups
6 Push Jerks 135/95#
3 Muscle-Ups
Run 400m

Strength Program:

Power

Strict Press Work

Accessories

1) GHD Sit-Ups: 3xME

Conditioning

Row 250m
12 Push Jerks 135/95#
9 Muscle-Ups
9 Push Jerks 135/95#
6 Muscle-Ups
6 Push Jerks 135/95#
3 Muscle-Ups
Row 250m

Do Work…

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WOD

Establish a 3RM Back Squat

Then…

4 rounds for time of:

7 Hang Cleans (full) 135/95#
14 HSPU (Kipping is allowed)
200m Run

Strength Program

Power

Deadlift Work

Conditioning

4 rounds for time of:

7 Hang Power Cleans 155/105#
15 Toes To Bar
200m Run

Do Work…

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WOD

Establish a 5RM OHS (no racks)

Then…

4 rounds of:

25 Hand Release Push-Ups
15 C2B Pull-ups
20 Deadlift 135/95#

*Rest 1:00 after each round.

Strength Program

Power

Squat Work

Accessory

Establish a 5RM Hang Clean

Conditioning

3 rounds of:

20 Abmat Sit-Ups
15 C2B Pull-ups
20 Deadlift 135/95#

*Rest 1:00 after each round.

Do Work…

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WOD

Hang Power Clean: 3×2 AHAP

Then…

For time:

30 Burpee Box Jump Overs 24/20″
30 Front Squats @ 65%
30 Burpee Box Jump Overs 24/20″

Strength Program

Power

Hang Power Snatch: 5 RM

Conditioning

For time:

30 Burpee Box Jump Overs 24/20″
30 Front Squats @ 65%
30 Burpee Box Jump Overs 24/20″

Do Work…

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WOD

Hang Power Snatch: 3×2 AHAP

Then…

For time:

Row 500m
100 Double-Unders
Run 1 Mile

Strength Program:

Power

Strict Press Work

Accessories

1) Push-Ups: 3xME

Conditioning

For time:

Run 400m
30 Toes To Bar
Run 800m

Do Work…

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WOD

Establish a 3RM Back Squat

Then…

3 rounds of:

2:00 ME Wall Walks**
2:00 ME OH Walking Lunges 115/75#
2:00 ME KB Swings 36/24kg
1:00 Rest

**If you can Handstand Walk, perform ME Handstand Walk for distance instead of Wall Walks.

Strength Program

Power

Deadlift Work

Conditioning

3 rounds of:

2:00 ME Wall Walks**
2:00 ME OH Walking Lunges 115/75#
2:00 ME KB Swings 36/24kg
1:00 Rest

**If you can Handstand Walk, perform ME Handstand Walk for distance instead of Wall Walks.

Do Work…

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WOD

Hang Power Clean: 3×2 AHAP

Then…

For time:

50 KB Swings 24/16kg
30 Shoulder Touches
30 Thrusters 115/85#
30 Shoulder Touches
50 KB Swings 24/16kg

* If you can walk on your hands, sub 44′ handstand walk for shoulder touches

Strength Program

Power

Hang Power Snatch: 3×2@75% (of 1rm Power Clean)

Conditioning

For time:

50 KB Swings 24/16kg
30 Shoulder Touches
30 Thrusters 115/85#
30 Shoulder Touches
50 KB Swings 24/16kg

* If you can walk on your hands, sub 44′ handstand walk for shoulder touches

Do Work…

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WOD

Hang Power Snatch: 3×2 AHAP

Then…

For time:

Run 800m
15 Toes To Bar
50 Burpees
15 Toes To Bar
Run 800m

Strength Program

Power

Strict Press Deload Work

Conditioning

For time:

Run 800m
15 Toes To Bar
50 Burpees
15 Toes To Bar
Run 800m

Do Work…

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