CrossFit Terra Nova

Forging Elite Fitness

CrossFit Terra Nova - Forging Elite Fitness

Thursday, 7/31/2014 WOD

For Quality
3 Rounds
Thrusters (Rd1: 10 Reps, 65lbs/95; Rd2: 8 Reps 75lbs/105, Rd3: 6 Reps 85lbs/125)
1 minute plank hold with plate
then
3 Rounds
Squat Snatch (Rd1: 8 Reps, 65lbs/95; Rd2: 6 Reps, 75lbs/105; Rd3: 4 Reps 85lbs/125)
20 Double Unders
then
1000 M Row (you must perform the row in under 4:30; penalty=12 Man Makers

Warm Up:
500 M Row
50 DU

Stretch:
Old Stretch
3×5 Thrusters, Squat Snatch

Wednesday, 7/30/2014 WOD

AMRAP in 12 minutes of:

Jess

Jess

8 hand release pushups

10 wall burpees

8 jumping or strict pullups

Ninja:

AMRAP in 15 minutes of:

8 hand release pushups

10 wall burpees

8 jumping pullups

10 goblet squats

Warm Up:

500 meter row

400 meter run

Stretch:

3 rounds of:

5 primal pull throughs

5 ring rows

6 spider man pushups

6 turkish get ups

Tuesday, 7/29/2014 WOD

6 Rounds for time:

Andrea

Andrea

5 Power Cleans (95/135)
15 Wall Balls (14/20)

Warm Up:
3 Rounds
50 Jump Rope Singles
10 Up Downs

Stretch:
3 Rounds
10 triplanar hip extension each leg with arm over and hip rotation
10 Russion KB Swings
3 Position Clean-start light and work up
5 Wall Balls-start light and work up

Karen 16:16 (mod)

Andy 16:04 (65/10)

Smiley 10:15 (135/20)

Brian 11:18 (115/14)

Roberto 10:04 (mod)

JMac 14:00 (65/10)

Sean 9:00 (135/20)

Abel 13:29 (135/20)

Utah 9:54 (135/20)

Chiri 7:39 (95/14)

Sophie 10:19 (85/8)

Javi 10:35 (135/20)

Otter 13:16 (135/20)

Tracy 9:04 (mod)

Dave 10:49 (mod)

Stacey 13:34 (95/12)

Alan 11:17 (135/20)

Yess 14:07 (55/10)

Dani 13:29 (75/ 12)

Hunter 12:43 (135/20)

Jim 15:39 (135/20)

Des 17:41 (85/12)

Nicole 16:19 (65/10)

McC 9:24 (125/20)

Intro:

Brook

Monday, 7/28/2014 WOD

“Ruth’s Birthday Workout”

Ruth

Ruth

CrossFit and Ninja
3 Rounds for Reps, 4 stations
1 minute of work, 30 sec rest
Row for calories
Deadlift (95/135)-RDL for ninjas (55)
Pullups
Front Squats (65/95)-ninjas (45 lbs up to 55)

Warm Up:
500 M Row
400 M Run

Stretch:
3 Rounds for quality
10 Lateral Lunges-5 each side (PVC 3 points of contact or KB for more advanced)
5 Front Squats (start light and work up)
10 leg raises with core activation (5 each leg)
5 DL (start light and work up)
5 Hanging Pull Throughs
5 Pullups

JMac 145

Roberto 279 (mod)

Nicole 155

Anthony 229

Smiley 194

KK 190

Andrea 212

Lydia 148

Otter 181

Abel 147

Ruth 142

Yess 167

Phil 164

Analisa 179

Stacey 150

Jim 167

Utah 218

McC 205

Trevor 209

Dave 191

Han 162

Hunter 158

Chiri 216

Tracy 152 (mod)

Bo 216

Salena 131

Sophie 196

Sean 195

Ninja:

D 227

Saturdays:

Dan 17:00

 

 

Saturday, 7/26/2014 WOD

21-15-9 Anthony
Spiderman Pushups
KB Snatches (10 each arm, 16/24)
400 M Run between each round (We will run in the rain. Dress accordingly)

Warm Up:
800 M Run

Stretch:
10 Glute Bridges
6 Spiderman Pushups (progression with each round)
20 Double Unders
6 KB Snatch (progression with each round)

Extra Credit
5, 100 M Uphill Sprints

Hunter 11:57 (16)

JMac 15:38 (8)

Gordon 12:03 (16)

McC 13:28 (20)

Alan 13:28 (16)

Otter 11:36 (16)

Bo 12:25 (16)

Andrea 12:45 (8)

Tracy 16:35 (6)

Friday, 7/25/2014 WOD

CrossFit WOD:

Abel

Abel

4 Rounds for Time
10 Box Jumps (20/24)
10 OHS (65/95 up to 75/115)
30 Double Unders

Ninja WOD:
3 Rounds for quality
3 min Jump Rope Singles-alternating feet
20 Jumping Squats
30 Stick Jumps
Rest 1 Minute
3 Rounds for quality
12 Box Jumps
12 Ring Rows
10 Burpees
Rest 1 Minute
3 Rounds for quality
30 Sec slow Bicyles
Rest 10 Seconds
30 Sec Slow Mtn Climbers

Warm Up:
2 Rounds
6 Primal Pull Through
6 Baby GTU
3 OHS (start light and work up)
6 Standing Rotations, feet together
6 Box Jumps (start low and work up)
10 Double Unders
Rest 10 seconds

Sophie 12:58 (65)

Smiley 10:05 (95)

Brian (nft)

JMac 14:14 (55)

Brett 6:25 (115)

Jana 13:50 (mod)

Abby 9:35 (75)

Otter 9:26 (45)

Dan 11:27 (45)

Nate 12:11 (95)

Utah 9:36 (95)

Alan 9:42 (95)

Hunter 11:24 (95)

Phil 19:52 (75)

Anthony 10:07 (100)

McC 9:26 (75)

Dani 10:16 (45)

Han 10:28 (25)

Bo 10:19 (55)

Yess 13:03 (35)

Thursdays:

Roberto 16:04 (24)

PT Training:

Tracy

Ninja:

D

Des

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)

Karen 16:52 (8)

Brian 12:03 (16) 1/2

Lydia 12:20 (8) 1/2

Tracy 20:17 (mod)

Sophie 14:32 (8)

KK 14:34 (8)

Dan 17:58 (12)

Melissa 9:40 (mod)

Smiley 18:49 (24)

Anthony 15:04 (24)

Jim 28:24 (12)

Yess 18:54 (8)

Shaira 18:04 (12)

Stacey 22:43 (16)

Alan 16:14 (16)

Phil 18:21 (16)

Des 22:03 (12)

Andy 19:43 (12)

Trevor 16:29 (24)

Brook 11:02 (mod)

Max 20:52 (16)

O-Lift:

Anthony

Brett

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