Todays WOD

18 January 2019
"Joint Prep Routine"

10/10 Turn head side to side
10/10 Look up and down
10/10 Swing head in crescent shape side to side
10/10 Shoulder rolls forward, then back
10/10 Swing one arm up, while other is down
10/10 Swing arms across body at 45º with right arm high, then left arm high
10/10 Full range of motion arm circles forward then back
10/10 Side to side trunk twists
10/10 Straight leg hip circles
10/10 Right leg swings, then left
10/10 Right lateral leg swings, then left
20/20 Butt kickers
10/10 Knee circles
10 Dorsiflexion drops
10/10 Seated ankle circles
Barbell Warm-up

2 Rounds for quality:
5 Hang muscle snatches
5 Overhead squats
5 Good mornings
5 Back squats
5 Push jerk
5 Front squats
5 Hang muscle cleans
5 Thrusters

Build Up
3 Rounds of:
3 Deadlifts
2 Hang power cleans
1 Push jerk
*Increase loads each round. To choose the appropriate loading the first round should feel moderate and be unbroken.
Metcon (Time)

5 Rounds for time:
12 Deadlifts
9 Hang power cleans
6 Push jerk


This is a moderately loaded barbell conditioning test. Faster times can be as low as 7:00 for this workout and all athletes should finish in under 12-15:00. Decrease loads accordingly.

Option 1
*Loading for the barbell (115-135lbs/75-95lbs).

Option 2
*Reps and loading.

5 Rounds for time:
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
*Use a light load that allows for the movements to be completed unbroken on the first round.

Cool Down
2 Sets
0:30/0:30 Newspaper stretch
0:30/0:30 Spine twist
0:30/0:30 Half lotus

2 Sets
20/20 Side plank reach through
0:45 Bear plank

CrossFit Journal: The Performance-Based Lifestyle Resource




$ 75

one time

Select Plan
  • First time Crossfitters
  • Two Introductory Classes
  • One FREE Week Unlimited Classes

All Access

$ 240

per month

Select Plan
  • Unlimited CrossFit
  • Unlimited Open Gym


$ 199

per month

Select Plan
  • Unlimited CrossFit

Open Gym

$ 120

per month

Select Plan
  • Unlimited Open Gym




Here at CrossFit KOVA our ultimate goal is to offer an outstanding and professional service for our members to come and fulfill their own personal health and fitness goals. In conjunction with the service we aim to provide a positive space that you don’t want to leave. We are fundamentally a CrossFit facility promoting constantly varied, functional movement, performed at high intensity, however we have a very open mind. We encourage and value all aspects of fitness, in an attempt to accommodate each and every individual to the best of our ability. Modifications, scaling, and additional work will be provided.


27 Entirely guided CrossFit Classes per week
A variety of unique and friendly coaches
Fully equipped with custom, Australian made AlphaFit equipment