CrossFit Terra Nova

Forging Elite Fitness

CrossFit Terra Nova - Forging Elite Fitness

Monday, 1/26/2015 WOD

Day 7 of the 100 day burpee challenge (28) 

“Stacey’s Birthday Workout”

Stacey

Stacey

11 rounds for time of:

4 pullups

4 push press (65/95)

4 total walking lunges (65/95)

4 over head squats (65/95)

Warm up:

400 meter run

2×44 pull overs

shoulder, ankle and hip mobility

Pullup progression

3×3 over head squat (light to workout weight)

Times:

Jeff 13:38 (95)

Maiya 15:41 (65)

Mensch 26:19 (95)

T2 19:01 (75)

JMac 28:07 (95)

Han 21:34 (45/b)

Tess nft

Lawrence nft

Anthony 12:28 (95/2 mu)

Chelce 17:24 (35/15/rr)

Jimmy 19:34 (95/rr)

Guru 17:21 (45/15/rr)

KK 18:29 (15/b)

Stacey 21:50 (65)

Ruth 22:42 (55)

Cristy 13:43 (55)

Shaira 16:16 (mod)

Phil 19:19 (95/45/rr)

D 26:11 (55)

Otter 25:30 (95)

Andy 26:11 (65)

Yess 30:17 (65)

Chris 16:25 (95)

McC 18:11 (95)

Des 18:01 (65)

Ale 24:30 (65)

Juliet 16:56 (mod)

Adriana 18:50

Intro:

Angela nft

Mark 6:19

 

Sunday, 1/25/2015 WOD

Day 6 of the 100 day burpee challenge

“McGhee” hero wod mcghee

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

As many rounds as possible in 30 min
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Warm up:

400 meter run

Old stretch

Single leg raise with core activation

5×3 deadlift (light to workout weight)

Rounds:

Gordon 11 (225)

Otter 10+13 (255)

Liz 16+1 (135)

Juarez 9+2 (205)

Vicki 15+3 (145)

Adriana 12 (185)

KK 8+5 (135)

Cristy 12+5 (125)

Roberto 14+1 (235)

Intro:

Vince 3+1

Michi 3+19

O-Lift:

Jeff

 

Saturday, 1/24/2015 WOD

“Day 5 of the 100 day burpee challenge”

“Helen”

KitKat

KitKat

3 rounds for time of:

400 meter run

21 kettlebell swings (16/24)

12 pullups

Warm up:

400 meter run

20 russian twists, prison rules  (20)

Old stretch

Kb warm up

Pullup progression

Time::

Karla 8:18 (1/2)

Otter 16:27 (24)

Adriana 12:27 (16)

McC 11″08 (24)

Mark 12:28 (mod)

Randy 11:53 (16)

Herman 15:08 (16/B)

Intro:

Jamie 6:05

Berbell:

Juarez

Strength:

Anthony

Friday, 1/23/2015

“Day 4 of the burpee challenge”

30 squat cleans (95/135)

Adriana

Adriana

30 burpees

You must finish the 30 squat cleans before you start your burpees. However, while doing the squat cleans, every minute on the minute you must do two burpees, and when you are doing the burpees, every minute on the minute you must do a squat clean.

Warm up:

500 meter row

3 x 20 pullovers

Shoulder, hip and ankle mobility

Wod specific warm up:

5×3 squat cleans (light to workout weight)

Times:

Jeff 6:57 (135)

Kevin 9:57 (135)

T2 9:28 (95)

Hayes 9:51 (mod)

Maiya 8:49 (95)

Ivonne 9:47 (35)

Adriana 6:13 (65)

Veronica 6:30 (mod)

Roberto 10:54 (135)

JMac nft

Tess 14:00 (45)

Lawrence 12:55 (115)

Hope 9:48 (75)

CQ 9:35 (45)

Brett 7:37 (135)

Guru 10:42 (75)

Leah 5:50 (mod)

Juarez 11:46 (115)

Stacey 11:48 (75)

Abby 10:42 (95)

D 11:00 (70)

Des 9:38 (95)

McC 8:30 (125)

Chris 8:16 (135)

Mark 9:12 (75)

Yess 14:40 (75)

Jess’s B-day wod:

Jess 16:40

Thurdays:

Anthony 6+20 (20/rc)

Intro:

Mich1 6:20

Vince 7:24

 

 

Thursday, 1/22/2015 WOD

100 days of burpees: On Tuesday, 1/20/2015, a group of us started “the 100 days of burpees challenge”. If you want to join us, you will need to do six burpees today to catch up. We will be be including in this site the number of burpees that you will need to perform on the day. Feel free to write your name down on the Goals Board at the gym. Vamos, Vamos, Vamos!

AMRAP in 12 minutes of:

roberto rope climb

12 wall balls (14/20)

12 toes to bar

*Somewhere within the 12 minutes you need to complete a total of 4 rope climbs, so whenever you see a chance to do it, you better climb it.

If you don’t complete all 4 rope climbs within the 12 minutes, there will be a penalty of 10 burpees per climb missed.

If you can’t do rope climbs, you need to complete a total of 20 ring rows within the 12 minutes.

Warm up:

50 double unders

50 mountain climbers (prison rules)

Old stretch

Rope climb skill

Wod specific warm up:

toe to bar progression.

3×5 wall ball (light to workout weight)

Maiya 3+3 (14/rc)

Veronica 5+22 (4/rr)

Hope 4 (14/rr)

Ale 3+18 (14/rr)

Brianna 4+15 (12/rr)

Adriana 6+7 (10/rr)

Juarez 5+9 (20)

Bull 4+16

KK 5

Vicki 9+2

Cristy 5+14

Randy ?

Max 4+5

Han 5+17

Stacey 5+10

Deskins 4+4

McC 5+23 (20/rc)

Otter 4+13 (20/rr)

D 5+7 (10/rr)

B 5 (8/rr)

Kevin 6+1 (20/rr)

Cait 7+12 (8/rr)

KitKat 5+12 (4/rc)

Jeff 7+7 (20/rc)

Sean 6+5 (20/rr)

Herman 6 (10/rr)

Intro:

Jamie 3+17

10k Row:

Roberto 46:36

Maus 47:40

Shaira 55:38

 

 

Wednesday, 1/21/2015 WOD

3 minutes of back squats (155/225) back squat wod 2

3 minutes of pullups

At the 10 minute mark

2,000 meter row

Warm up:

500 meter row

3×20 pullovers

Hip mobility

5×5 kb squats with 5 second hold

Wod specific warm up

Pullup progression

5-3-2-1 (light to workout weight)

Jeff 12/50/8:16 (225)

Adriana 21/31/9:52 (155)

Anthony 23/60/7:42 (225)

JMac 24/32/9:59 (95)

Hope 18/27/9:32 (105)

T2 30/29/9:14 (155)

Hayes 35/7/8:39 (95)

Lawrence 35/20 (125)

Tess ?/?

Juarez 20/40/9:07 (165)

Bull 15/25/ 8:02 (205)

Guru 15/28 (rr)/7:47

Lindsay 25/35/8:55 (95)

Gordon 11/42/8:32 (225)

Stacey 19/32/9:16 (155)

Kristen 20/33(rr)/10:49 (95)

Des 17/37/9:38 (155)

B 20/35/10:51 (95)

Otter 20/34/9:32 (215)

Yess 15/48/9:13 (115)

Jennifer 15/48/9:13 (95)

Fran 22/20/9:36 (125)

Luciano 18/20/8:05 (105)

Intro:

Ash 10:32

Tuesdays:

Phil 19:49

 

 

Tuesday, 1/20/2015 WOD

“Jess’s Birthday Workout”

Jess

Jess

100 running in place jump rope

35 ball slams (20/30)

100 running in place jump rope

35 goblet squats (16/30)

100 running in place jump rope

35 situps

100 running in place jump rope

35 burpees

Warm up:

35 double unders/115 singles

35 mountain climbers (prison rules)

10 total single leg raise with core activation

Wod Specific warm up:

3×5 goblet squat (light to workout weight)

Times:

Karen 16:28 (20/12)

Maiya 11:17 (20/16)

Adriana 9:04 (20/16)

Ivonne 16:47 (10/8)

Samuel 9:40 (mod)

Veronica 8:00 (mod)

Hope 12:59 (20/16)

Roberto 12:59 (30/24)

Anthony 10:21 (30/24)

JMac 15:52 (20/16)

KK 15:13 (20/12)

Lydia 15:01 (20/12)

Hayes nft

T2 14:11 (30/16)

Lindsay 9:50 (mod)

Brett 11:15 (30/24)

Sean 9:25 (30/24)

Juarez 13:58 (30/24)

Bull 11:44 (30/24)

Cristy 9:36 (20/16)

Max 18:16 (30/24)

Brianna 15:35 (20/8)

Kristen 15:14 (20/8)

J-Net 15:35 (20/8)

Deskins 15:40 (mod)

Jeff 9:03 (30/24)

Maus 16:44 (30/24)

D 13:56 (20/16)

Shaira 13:34 (mod)

Kate 13:31 (20/12)

McC 10:05 (30/24)

Mark 14:19 (30/16)

Hunter 10:24 (30/24)

Ale 16:24 (20/16)

Matt 14:15 (30/16)

Yess 18:15 (20/16)

Chris 10:31 (30/24)

Ruth 11:42 (20/16)

Phil nft

Des 10:14 (20/16)

Han 14:12 (20/16)

Mike 10:48 (30/24)

Herman 18:35 (30/16)

KitKat 14:49 (20/8)

CQ 12:50 (20/16)

Mondays:

Bo 16:27

Intro:

Jamie 5:36

Strength:

Ruth

Cristy

Phil

Juarez

Otter

Chris

 

 

Monday, 1/19/2015 WOD

“JoLynne’s Birthday Workout”

JMac

JMac

1 minute hand stand hold

then

4 rounds of”

11 pullups

11 power snatches (65/95)

11 over head squats (65/95)

then

1 minute hand stand hold

Warm up:

400 meter run

2×44 pullovers

Shoulder and hip mobility with bands

5 kb squats with 5 second hols

6 total kb side lunges

power snatch skill work

3×5 ovh (light to workout weight)

Times:

Maiya 16:50 (65)

Ivonne 19:07 (15/rr)

Juarez 21:38 (75)

Cristy 21:38 (55)

Anthony 12:00 (95)

JMac 23:46 (55)

Brianna 19:51 (35/30/b)

Lindsay 18:19 (45/35)

D 17:30 (50/b)

J-Net 17:41 (35/25/rr)

Kristen 17:09 (35/rr)

Guru 18:17 (mod)

Jennifer 19:30 (45/35/rr)

McC 17:00 (95/75)

Herman 17:30 (25/b)

Mark 17:46 (45/b)

Analisa nft

Saturdays:

Jeff 8:30

Strength:

Hunter

Anthony

Chris

Shaira

Analisa

 

 

Sunday, 1/18/2015 WOD

“Rankel” hero wod rankel

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Rounds:

Sean 5 (225)

Lindsay 5+13 (115/row)

Roberto 5+18 (225/row)

Maiya 5+13 (155)

Leah 4+23 (110)

Vicki 4+23 (155)

Juarez 4+16 (205)

Cristy 5 (125)

Shannon 5 (115)