CrossFit Terra Nova

Forging Elite Fitness

CrossFit Terra Nova - Forging Elite Fitness

Thursday, 7/24/2014 WOD

10-9-8….1 of:

Shannon

Shannon

Kettle bell clean and jerk, (16/24) each arm.

Kettle bell walking lunges (prison rules)

Warm up:

400 meter run

50 double unders/ 200 singles

Kettle bell c&j skill work

Wod Specific warm up:

3 rds not for time of:

10 lateral lunges

10 kb sit ups (total)

5 kb c&j  each arm (light to workout weight)

Wednesday, 7/23/2014 WOD

CrossFit and Ninja
Partner WOD:
4 Rounds for time
500 M Row
400 M Run
One partner rows while the other one runs. Both partners must complete the run/row before switching.
rest 4 minutes, then
For Quality
7×5 Strict Press (65%, 70%, 75%, 80%, 90%x2x2)

Tracy’s PT Prep WOD:
On the minute every 4 minutes for 4 Rounds, 200 M Sprint
then
800 M Run-Must complete in under 5 minutes

Stretch
3 Rounds
10 SLR with core activation
Run 200 M
10 Kneeling Rotations
250 M Row

Lydia/Brian 24:22

Andy/Anthony/Smiley 21:22

Dan 21:02

McC/Max/Mini Chris 19:01

Yess/Nate 23:20

Han/Hunter 20:35

Chiri/Utah 20:05

Alec/Alan 22:15

D/Des 23:10

Jessica/Laura 25:00

Abby/Fabian 23:40

“Abs Heaven”

CQ

Intro:

Lindsey 13:36

Amber 13:50

Salena 13:28

Brook 14:29

Utah’s b-day wod:

Roberto 12:50

JMac 14:36

Brett 9:41

Anthony 12:46

Smiley 10:18

Trevor 11:03

Tuesday, 7/22/2014

Utah’s Birthday WOD:

Utah

Utah

32 Power Cleans (95/135)
3 Muscle Ups or 9 Kipping Pullups
32 Burpee Bar Jumps
2 Muscle Ups or 6 Kipping Pullups
32 T2B

Warm up:
60 Double Unders

Stretch
3 Rounds
7 Russian Swings
7×3 Position Clean (progress up in weight each round)
7 Primal Pull Throughs
7 Ring Rows (progress into the pullup)

Karen 13:20 (60)

Sarena 12:23 (65)

Andy 13:36 (55)

KK 12:30 (55)

Sean 12:47 (135)

Sophie 13:43 (65)

Utah 10:46 (135)

Abel 13:24 (135)

Chiri 11:21 (95)

Abby 13:22 (95)

McC 12:46 (115)

Javi 13:38 (135)

Ruth 14:28 (75)

Jim 15:22 (135)

Phil 14:56 (135)

Gordon 11:58 (115)

Hunter 14:25 (115)

Han 12:36 (30)

“Abs Heaven”

Melissa

JMac

Intro:

Amber 8:23

Running WOD:

Tracy 17:27

Monday, 7/21/2014 WOD

CrossFit/Ninja

Pre Water World WOD

Pre Water World WOD

AMRAP in 12 minutes of:

Goblet Squats (16/24)

Push ups

The athlete must complete the same amount of squats and push ups.

The sets can be divided any way you want to.

Warm up

400 meter run

500 meter row

Stretch:

3 rounds not for time of:

5 goblet squat hold for 10 seconds (bottoms down)

5 pvc pass throughs

5 burpee push up

10 kb sit up (5 each arm)

Nicole 80 (12)

JMac 80(12)

Heather 41 (16)

Mayra 70 (12)

KK 68 (12)

Andrea 52 (10lbs)

Smiley 103 (24)

Anthony 118 (24)

Sophie 51 (8)

Abel 80 (24)

Dan 70 (12)

Jim 100 (24)

Otter 84 (24)

McC 95 (24)

Utah 80 (24)

Stacy 60 (16)

Yess 100 (12)

MAx 62 (24)

Trevor 97 (24)

Alan 86 (24)

Roberto 85 (24)

Bo 84 (16)

Shaira 100 (12)

D 70 (12)

Javi 65 (20)

Andy 60 (12)

Dani 48 (12)

 

Intro:

Lindsey 11:47

Salena 15:09

Saturday, 7/19/2014 WOD

For Time

Andy

Andy

2000 M Row, Damper 10
then, For Quality, 3 Rounds
10 Clean and Squat Double Arm Bottoms Up
12 Walk out Pushups
16 Cross Crunch

Warm Up:
500 M Row

Stretch:
10 Crab Walk Rock-pull chest toward ceiling
10 Triplanar Hip Extensions (5 each side)
10 Rotational Stability Drill (5 each side)

Anthony 7:43

Smiley 7:40

Bo 8:37

Chiri 8″43

Otter 9:30

Utah 7:50

Roberto 8:48

Friday, 7/17/2014 WOD

CrossFit WOD:

Max

Max

3 Rounds for time
400 M Run
21 KB Swings (16/24)
12 Pullups

Ninja WOD:
3 Rounds for time
400 M Run
16 Pushup Burpees with Lunge (8 each leg)
12 Ring rows
10 Tricep Extensions

Warm Up:
400 M Run

Stretch:
3 Rounds
10 Primal Pull Through
10 KB Swings
10 Rib Pulls
10 Pullups (Start with RR on the first round)

Post WOD Stretch

TIMES

Intro:
Lylie 12:17 (8)

WOD:
Smiley 12:42 (24)
KK 14:53 (12)
Mayra 18:16 (12)
Nate 19:32 (24)
JMac 19:00 (16)
Ed (16:13)
Ariadna 19:02 (8)
Andrea 12:30 (10 lbs)
Brian 13:50 (16)
Chiri 12:31 (16)
Dan 13:13 (16)
Stacy 17:27 (16)
McC 10:44 (24)
Anthony 10:44 (24)
Otter 11:46 (24)
Little McC 12:56 (10 lbs)
Yess 15:28 (12)

Ninja:
D 19:25
Des 19:19

Thursday’s WOD:
Brent 11:50
Dylan 12:56
Jan 16:23 (20)
Abby 16:59 (12)
Andy 17:07 (8)

Thursday, 7/17/2014 WOD

For time:

Jess

Jess

*1 rope climb/ 5 ring rows

5 clean and jerk (95/135)

10 roll ups

15 pull ups

20 wall balls (14/20)

25 burpees

30 double unders

25 burpees

20 wall balls  (14/20)

15 pull ups

10 roll ups

5 clean and jerk (95/135)

*1 rope climb/ 5 ring rows

*Athlete can complete the rope climb at any time during the workout, everything else must be completed in order.

Warm up:

50 double unders/200 singles

500 meter row

Rope climb instruction

Workout specific warm up:

3 rounds not for time of:

10 lateral lunges

10 hanging pull through

5 wall ball (light to workout weight)

5 clean & jerk (light to workout weight)

Sarena 18:46 (55)

Shannon 17:36 (55)

Karen 20:18 (55)

KK 20:18 (55)

Anthony 12:49 (135)

Smiley 14:09 (135)

Sean 14:12 (135)

Brian 20:59 (95)

Roberto 13:48 (135)

Dan

Javi 28:15 (115)

Gordon 15:47 (135)

Hunter 15:10 (115)

Han 18:26 (25)

Abby 19:18 (95)

Shaira nft

Bo 18:12 (85)

Lily nft

Andy 19:27 (45)

Ale 17:09 (85)

Des 20:24 (55)

Jessica 23:39 (55)

Max 27:17 (115)

Intro:

Lindsey 11:29

Salena 12:48

Wednesday:

Anthony 4+5/5+13

 

Wednesday, 7/16/2014 WOD

CrossFit WOD:

Alec

Alec

AMRAP in 4 Minutes
30 Mountain Climbers
15 Ball Slams
Rest 3 minutes
AMRAP in 4 Miniutes
10 Pushups
20 Jumping Lunges

Ninja:
AMRAP in 16 Minutes
60 Mountain Climbers
20 Ball Slams
10 Pushups
20 Jumping Lunges

Warm Up:
400 M Run
100 JR Singles alternating feet

Stretch:
2 Rounds
10 Ankle Joint Mobilization, each ankle
10 Mountain Climbers
10 Primal Pull Throughs
10 Ball Slams
5 Pushups
10 Lunges (walking, then jumping)

Tina 3+43/3+10

Chiri 4+41/4+4

Nate 4/5

Lydia 3/2+11

Sarena 3+20/3

Shaira 4+12/4/10

Brian 2+37/2

Andrea 4+35/4+10

JMac 2+35/2+3

Dave 5/4

KK 3+20/2+9

Roberto 4+33/4+14

Alec 4/3+6

Abel 4+30/3+28

Dani 3+37/2+10

Utah 4+12/5+10

Dan 2+39/3+5

Stacey 3+36/3+15

Trevor 4+38/5+9

Dan 2+39/3+5

Han 3+30/3+25

Hunter 4+30/4+24

McC 4+38/5+7

Jessica 3+38/3+10

Mayra 3+10

Natalia 5/6

Andy 3+33/3+4

Jennifer 4/2+18

Laura 4-5+5

Ninja:

D 4+60

Mini McC 5+90

Tuesday, 7/15/2014 WOD

5 Rounds For Time

Chiri

Chiri

12 Box Jumps (20/24)-(scaled, Low Box Jumps or High Box Steps)
12 Front Squat (95/135)-(scaled, goblet squat to wall ball or box)
10 Burpee Pull ups (Scaled-Burpee then 2 horizontal ring rows)

Warm Up:
800 M Run

Stretch:
3 Rounds
30 Sec Tactical Frog
5 Front Squats-progress up in weight each rounds
10 KB Windmill (5 each side)
Rd1: 10 RR, Rd2: 5 Strict, Rd 3: 5 Jumping Pullups

Times:

Otter 23:54 (135)

Abomb 25:28 (115)

Karen 23:30 (45)

Andy 23:10 (45)

B 23:30 (55)

Shannon 21:41 (45)

Mayra 22:00 (45)

Roberto 22:22 (135)

Abby 25:22 (95)

Nate 25:37 (135)

JMac 23:01 (55)

Lester 24:42 (55)

KK 24:42 (45)

Brian 27:15 (85)

Smiley 22:09 (135)

Abel 30:09 (135)

Dan 25:32 (85)

Anthony 18:48 (135)

McC 26:50 (135)

Utah 25:57 (135)

Chiri 19:19 (95)

CQ 18:00 (mod)

Bo 19:40 (mod)

Shaira 23:56 (65)

Sean 24:26 (115)

Des W 24:31 (65)

Jessica 23:51 (55)

Intro:

Salena 5

Monday, 7/14/2014 WOD

CrossFit WOD:

JMac

JMac

EMOM for 15 minutes
4 OHS (65/95)-you may go up 10 pounds if you would like to lift heavier for this wod.
4 Ring Dips
Rest 2 minutes
10 TGU for quality (16/24)-total

Ninja WOD:
4 Rounds
10 Goblet Squats
10 Reverse Lunges with bicep curl (total)
rest 1 minute
4 rounds
8 TGU
200 M Run

Warm Up
400 M Run

Stretch
2 Rounds:
50 Singles Jump Ropes alternating feet
30 sec prayer stretch with PVC, each side
4 Baby Getups each side

Rowing Intro:
Tina 11:17
Casey 12:41

WOD:
JMac (55)
Lydia (35)
Roberto (95)
Smiley (95)
Ru (95)
Abel (75)
Yessi (35)
Jim (95)
Hunter (75)
Stacey (65)
Chiri (75)
Bo (65)
Alan (95)
Alejandra (35)
Dave (55)
Shaira (75)
Utah (115)
Anthony (115)
Han (25)
Trevor (75)
Caroline (15)

Ninja:
Des 19:29
D 23:32
Andrea 19:44
Kerri 19:38