CrossFit Terra Nova

Forging Elite Fitness

CrossFit Terra Nova - Forging Elite Fitness

Tuesday, 11/25/14 WOD

For time: power snatch class

20-18-16….2  wall balls (14/20)

1-2-3-4….10 power snatches (65/95)

Warm up:

50 mountain climbers (prison rules)

20 russian kb swings (8/12)

Old stretch

Wod Specific warm up:

10 pvc pass throughs

3×5 power snatch

3×5 wall ball

Times:

Christy 21:01 (6/45)

Karen 23:15 (8/45)

Andy 24:14 (12/65)

Sarena 22:27 (10/45)

Des 23:31 (12/65)

Angela 19:13 (4/35)

Jessy 17:16 (6/45)

Sean 17:30 (20/95)

Robert 18:39 (20/95)

Johnny 16:27 (20/95)

D 24:00 (10/45)

JMac 34:26 (12/65)

Carlos 18:27 (20/95)

Tony 13:57 (20/95)

Otter 23:52 (20/95)

Smiley 18:23 (20/95)

Juarez 23:07 (20/95)

Stacey 22:18 (20/95)

Shaira 21:38 (20/95)

Ruth 21:46 (10/65)

Bo 15:45 (14/65)

Jimmy 20:22 (20/95)

Hunter 21:49 (20/95)

Phil 19:30 (20/45)

Han 22:58 (mod)

McC 16:03 (20/85)

Roberto 19:19 (20/95)

Chris 18:46 (20/95)

Max 25:10 (20/95)

 

 

Monday, 11/24/14 WOD

10 rounds for time of:

Kristen

Kristen

10 hand release pushups

10 air squats

Farmers carry around the gym floor

Warm up:

500 meter row

2×40 pullovers

Old stretch

5 triplanar (front, side, twist) each leg

10 primal pull through

Times:

Sarena 15:58 (12)

Han 15:15 (8)

Hunter 12:52 (20)

JMac 14:43 (12)

Roberto 12:30 (24)

Andy 12:56 (16)

Jessy 12:24 (12/kn)

Angela 12:35 (8/kn)

Juarez 13:41 (24)

Bull 13:48 (24)

Lindsay 13:00 (16)

Shannon 12:50 (16)

D 11:58 (16)

John 8:46 (24)

Gordon 10:40 (24)

Chris 9:52 (20)

Stacey 12:59 (16)

Ruth 12:38 (16)

Jimmy 12:57 (24)

McC 12:06 (24)

Carlos 12:22 (24)

Ricky 11:54 (24)

Intro:

Kristen

J-net

Shannon

O-lift:

Anthony

 

Saturday, 11/22/14 WOD

We will only be having classes at 9 and 10 am today. The barbell class is cancelled. Sorry for any inconvenience.

This weekend Anthony, Brett, Bo and Fran will be competing at the Turkey Challenge at MBS CrossFit.

Good Luck, guys!

Vamos, Vamos, Vamos!!!!!!

AMRAP in 15 minutes of:

Karen

Karen

5 power cleans (95/135)

10 pushups

100 meter sprint

Warm up:

50 mountain climbers (total)

50 single unders

Old stretch

Wod specific warm up:

50 meter high knees

50 meter butt kicks

3×5 power cleans (light to workout weight)

Friday, 11/21/14 WOD

500 meter row

Angela

Angela

then

3 rounds of:

10 push press (65/95)

15 box jumps (20/24)

20 goblet squats (16/24)

then

500 meter row

Warm up:

500 meter row

3×30 pullovers

Old stretch:

Wod specific warm up:

3 x 3 of:

Press and push press (light to workout weight)

5 box jumps

5 goblet squats (light to workout weight)

Times:

Kevin 15:38 (95/24)

Andy 16:24 (65/16)

Des 14:52 (65/16)

Christy 15:33 (55/8)

Jessy 16:28 (55/8)

Lindsay 16:08 (60/16)

Hope 15:30 (65/16)

Angela 16:55 (45/8)

Bull 15:21 (95/20)

McC 14:06 (85/20)

Stacey 16:44 (65/16)

Shannon 21:06 (65/12)

Juarez 15:36 (95/24)

Jeannette 17:40 (35/8)

Kristen 16:26 (45/8)

Han 16:26 (45/16)

Hunter 15:36 (95/24)

Guru 16:46 (mod)

Chris 13:31 (95/24)

Carlos 16:30 (95/20)

CQ 16:16 (65/16)

Roberto 10:32 (mod)

 

Thursday, 11/20/14 WOD

For time:

Carlos

Carlos

10 over head squats (65/95)

15 burpees over the bar

20 ball slams (20/30)

25 situps

30 double unders /90 singles

25 situps

20 ball slams

15 burpees over the bar

10 over head squats (65/95)

Warm up:

50 double unders/150 singles

15 v -ups

Old stretch

10 pvc pass throughs

10 pvc ohs

10 pvc sud press

Wod specific warm up:

3×5 over head squat (light to workout weigh)

3×5 ball slam

Times:

Karen 13:06 (35)

Des 9:02 (65)

Sean 8:37 (mod)

JMac 16:56 (65)

Jessy 11:27 (15)

Hope 10:14 (50)

Lindsay 8:58 (35)

Chris 9:06 (95)

Juarez 9:07 (55)

Anthony 7:00 (95)

Keila 10:34 (45)

Brett 6:47 (95)

Jimmy 10:38 (95)

Stacey 10:56 (55)

Hunter 9:04 (95)

Han 10:57 (35)

Abby 10:03 (65)

Shaira 9:24 (65)

Intro:

Fran 11:24

Luciano 11:56

 

Wednesday, 11/19/14 WOD

30-20-10 of:

Jessy

Jessy

Toes to bar

Kettlebell Snatches (16/24)

Wall Balls (14/20)

Warm up:

750 meter row

4×20 wall ball

Old Stretch

Kb skill

3×5 wall ball (light to workout weight)

Times:

Alese 16:02 (mod)

JMac 18:54 (12/12)

Hope 10:29 (8/12)

Becky 10:08 (16/14)

Yess 13:30 (12/12)

Angela 11:04 (mos)

Elisa 13:25 (8/10)

Guru 9:25 (mod)

Juarez 15:42 (20/20)

Bull 15:12 (20/20)

Shannon 13:01 (8/8)

Kristen 8:49 (mod)

Maus 13:25 (12/14)

Shaira ?

Carlos 13:04 (12/14)

Max 20:52 (20/20)

D 18:20 (12/10)

Roberto 12:59 (24/20)

Prep:

Anthony

Brett

Bo

Fran

Tuesday, 11/18/14 WOD

EMOM for 20 minutes of:

JMac

JMac

Even minutes 3 front squats @ 75% of your max

Odd minutes  10 ring pushups

Warm up:

500 meter row

40 walking lunges (total)

Old stretch

Tissue prep of lower leg

Ankle mobility (20 reps each leg)

Wod specific warm up:

Kettlebell squat (hold for one minute)

5×3 front squat (light to workout weight

Jess (55/back squats)

Karen (75)

JMac (95)

Roberto (135)

Sean (155)

Angela (45)

Jessy (75)

Hope (100)

Andy (95)

Chelce (65)

Juarez (145)

Dannelle (65)

Bull (155)

Carlos (155)

Jimmy (225)

Han (75)

Keila (75)

Shannon (85)

Bo (105)

Phil (135)

Hunter (135)

Ruth (85)

Shaira (95)

Stacey (115)

Abby (95)

Chris (140)

Gordon (140)

Des (100)

D (75)

Yess (80)

Ricky (135)

 

Monday, 11/17/14 WOD

4 rounds for time of: group class pull up

100 running in place single unders

10 power snatches (65/95)

100 running in place single unders

10 pullups (c2b, if you can)

Warm Up:

50 running in place single unders

4×20 pullovers

Old stretch

10 primal hanging pull throughs

10 pvc pass throughs

3×5 power snatch (light to workout weight)

Times:

Jess 19:45 (55/row/bands)

JMac 32:47 (55)

Roberto 18:53 (mod)

Elisa 17:30 (45/b)

Dani nft

Guru (mod)

Juarez 18:30 (75)

Lindsay 18:46 (45)

McC 16:25 (75)

Chris 17:37 (95/c2b)

Stacey 20:48 (65)

Des 16:05 (65)

Bo 14:00 (65)

Anthony 13:36 (95/c2b)

Hunter 16:07 (95)

Han 19:34 (40/b)

Ricky 18:46 (95/c2b)

CQ 19:12 (65)

Intro:

Kristen 13:22

Jeannette 14:30

Bar-El 16:56

Jackie 9:07