CrossFit Terra Nova

Forging Elite Fitness

CrossFit Terra Nova - Forging Elite Fitness

Wednesday, 8/5/2015 WOD

EMOM for 10 minutes of:

Carmen

Carmen

3 split jerk (105/165)
at 40 past the hour:
70 double unders/210 singles
60 air squats
50 sit ups
40 push ups
30 ball slams (20/30)
20 box jumps (20/24)
10 hand stand push ups
Warm up:
50 double unders/ 150 singles
50 mountain climbers (prison rules)
Dynamic stretch

Monday, 8/3/2015 WOD

Back Squat – 60%x8, 65%x6, 70%x6x2
At 40 past the hour:

Joe

Joe

AMRAP in 12 minutes of:
3 strict pull ups
6 push press (65/95)
9 back squats (65/95)
Warm up:
500 meter row
Dynamic stretch
Hip mobility
Cynthia 8
3D 8+9 mod
Noel 4 mod
Cristy 9+11
Jeff 11+1
Heather 10+17
Steph 11+17
Stacey 6+3
Randy 6
Amy 5+3
Ramone 7+3
Maiya 11+16+
Andrew 9+3
Gonzo 6
Ray 6 sc
Vince 7+3
Eric K 6+3 sc
Jamie K 9+3 sc
Joe 7
Shannon 6+2 sc
Guru 6+5 sc
KK 7+3 mod
JMac 7 sc
Justin 5 sc
Bryan 8 sc
CQ 7+9
Carmen 7+3 sc
Jake 4+7 sc
D 7+10 sc
Caileigh 7 sc
Mark 6+13
Hollywood 6+9
Sean 10+3
McC 9+3
Rochelle 7 sc

Sunday, 8/2/2015 WOD

“Severin” hero wod severin

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you’ve got a twenty pound vest or body armor, wear it.

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi,died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
Roberto
Ramone
Maiya
Cristy
McC
Sean
Vicki
Alissa

 

Friday, 7/31/2015 WOD

3-3-3-3-3 of deadlift

Our mighty yoga group

Our mighty yoga group

Find your 3 rep max
at 40 past the hour
10 ground to over head (65/95)
20 wall balls (14/20)
30 pull ups
400 meter run
50 double unders/150 singles
400 meter run
30 pull ups
20 wall balls (14/20)
10 ground to over head (65/95)
Warm up
400 meter run
Sean’s drill
Dynamic stretching
John 21:34
Cristy 18:25
Shane 21:34
Heather 15:39
Cynthia 22:03
3D 20:41
Noel 21:26
Jeff 14:03
Shawn 15:43
Andrew 19:07
Ray 24:48
Gonzo 18:27
Maiya nft
D 17:19
Guru 18:48
Penny 20:19
Joe 19:13
Carmen 19:13
Eric K 18:48
Jamie K 18:08
Bryan 16:33
Juarez 16:47
JMac 22:51
Caroline 22:26
Karen 18:05
Roberto 17:14

Sundays:
Isa 17:46
Christy 18:01

Intro:
Julie

Strength:
Adriana

 

Thursday, 7/30/2015 WOD

“Kristen’s farewell workout” 

Kristen

Kristen

Kristen will be working out at the 5 pm class  

You will be missed!
500 meter row
then
3 rounds of:
7 front squat (95/135)
30 situps
15 ball slams (20/30)
then
500 meter row
Warm up:
400 meter row
Dynamic stretch
Heather 11:08
Jeff 11:35
Shane 16:52
Noel 16:11
Sarena 14:06
Maiya 11:42
Stacey 13:56
Jess 16:42
Randy 16:00
Penny 15:58
Jennifer 15:21
Guru 14:52
Vero 14:55
Ines 14:25
Jake 16:15
Juarez 12:22
Shawn 12:20
Julie 14:56
Rochelle 14:29
McC 12:08
Kristen 11:54
Gordon 11:11
Kip 11:49
Bryan 12:40
Ashley 13:30
Amanda 9:29
Susan 15:01
Justin 18:25
Sara 13:44
Jamie K 16:50
Eric K 13:04
Herman 14:11
Adrian 11:02
Ruth 13:35
Fran 14:00
Andrew 10:56
Gonzo 17:19
Jessi 14:32
Roberto 12:47

 

 

Wednesday 7/29/2015 WOD

Yoga tonight at 7 pm.

“Heather’s Birthday workout” 

Heather

Heather

3-3-3-3-3 of strict press
Find your 3 rep max
at 40 past the hour
10-9-8-7….1 of:
Romanian deadlift (95/135)
Hand release pushups
200 meter run
Warm up:
400 meter run
3×20 pullovers
Sean’s drill
Dynamic stretching
Cynthia 75/26:26
Noel 40 24:02
Heather 80 17:57
Shane 95 21:41
Eric 145 19:33
Stacey 85/23:50
Ramone 105/23:25
Maiya 100/18:40
Penny 55/26:30 rx
Joe 95/21:17
Bull 135 21:01
Juarez 125/ 23:15
Shawn 155/20:17
T2 115/20:59
Randy 16:55 (Saturdays)
McC 115/18:46
JMac 28:26
Kristen 65/20:02
Caroline 70/28:37
Susan 55/17:40
Herman 85/23:09
Kip 145/21:17
Amanda 15:46
Vero 65/22:44
Cait 55/23:48
Adrian 115/15:41
Bryan 115/17:10
Scott 115/22:37
Mike 115/23:21
3D 65/23:02
CQ 75/18:23
Audra 85/?
Kim 15:41
Alissa 23:58
D 25:00

Yoga:
D
Juarez
Steph
CQ
Josh
Kevin
Christy
Bryan
Guru
Adriana
Noel
Leah
Scott
Rochelle
Andrew
Gonzo
Vero
Susan
Herman
Mike
3D

Tuesday, 7/28/2015 WOD

Yoga at CFTN Wednesday at 7 pm
15-10-6 of:

Happy Birthday, Ruth

Happy Birthday, Ruth

Thrusters (75/115)
Bar muscle ups/2 x pullups
Warm up:
500 meter row
Old stretch
Hip/shoulder mobility
Bar muscle up progression
Times:
Noel 11:57 mod
Shane 16:21 sc
Adrian 13:19
Steph nft
CQ 18:00 mod
Maiya nft
Andrew 18:45 165
Ray 11:37 sc
Gonzo 16:02 sc
Heather 45 reps 115
Jeff 21:47 165
Penny 7:59 sc
Vero 7:49 sc
Guru 13:33 sc
Eric K 11:50 sc
Jamie K 12:42 sc
Shannon 11:11 sc
Vicki 8:13 sc
Eric 14:13
Bryan 11:01 sc
Caroline 11:11 sc
T2 8:10 sc
D 9:20 sc
Adrian 11:00
Joe 6:25 sc
Mike 9:11 sc
Jessi 10:05 sc
Fran 11:42 sc
Estrella (Intro)

Saturdays:
Isa 15:13
Christy 15:13

Sunday:
Vero 16:13

Monday, 7/27/2015

Our own Cristy got offered a great job on base, so starting this week we will only be offering supervised kid’s play at 5 pm on Mondays, Wednesdays and Thursdays.

Power Clean + Clean

Eric K

Eric K

65%x (1+2) x 2, 70%x (1+2) x 3
Snatch Balance
50%x3x2, 55%x3, 60%x3x2
at 45 past the hour
AMRAP in 10 minutes of:
7 front squats (65/95)
27 double unders or 54 singles
Warm up:
50 double unders/ 150 singles
Old stretch
Clean progression
Jeff 10+8
Heather 8+5
Cynthia 4+41
Shane 6
Noel 6+3 mod
Maiya 8+7
Ramone 5+7
Adriana 7 mod
Gonzo 5+39
Ray 4+4
Vince 7+7
Andrew nfr
Herman 6+1
Susan 5+1
Kristen 6+5
Stacey 7+7
Guru 6+7
KK 4+5
Karina 5+7
Carlos 5+4
Shannon 5
Roberto 5
D 6+2
Ruth 7+16
Bryan 7+21
McC 10+3
John 6
JMac 5+27
Jake 4+7 mod
Rochelle 5
CQ 7+7