CrossFit Terra Nova

Forging Elite Fitness

CrossFit Terra Nova - Forging Elite Fitness

Friday, 8/22/2014 WOD

EMOM for 12 Minutes

John

John

3 Front Squats (95/135)
4 Strict KB Press (Heavy)

Warm Up:
500 M Row
200 M Run

Stretch:
3 Rounds
KB Squat hold, 10 seconds
5 Front Squats-start light and work up
10 Pass Throughs
10 Around the Worlds
5 Strict KB Press-start light and work up

Desert:
3 Rounds
30 Second Bicycles
10 Sec Rest
30 Sec Slow Mountain Climbers
10 Sec Rest

Thursday, 8/21/2014 WOD

4 Rounds for Time

Guru Dan

Guru Dan

10 Sumo Deadlift (95/135)
20 KB Swings
30 Jumping Squats

Warm Up:
60 Double Unders
20 One Legged Double Unders (10 each leg)

Stretch:
2 Rounds
10 Single Leg Raises with one leg elevated on a pole-5 each side
5 SDL-start light and work up in weight
10 Single Leg Squat Pattern (5 each leg)
10 KB Swings-start light and work up in weight
10 Jumping Squats

Trevor 18:07+ extra credit

Karen 11:23

Christy 7:40

Mayra 9:05 (mod)

Hope 13:39

Juarez 15:39

Guru Dan 13:20

Utah 14:42

Analisa 13:09

Otter 15:15

KK 17:16

Andy 15:07

Jim 15:57

Dani 12:52 (mod)

Yess 15:37

CQ 11:49

D 13:30

Des 14:25

Chris 13:00

Kit nft

Abby 11:31

Wednesdays:

Bo 9+1

O-Lift:

John

Open WOD:

Chiri

Anthony

 

Wednesday, 8/20/2014 WOD

AMRAP in 8 Minutes

Lydia

Lydia

3 C2B PU
6 KB Situps
9 Mountain Climbers (each side)

Warm Up:
800 M Run

Stretch:
3 Rounds
10 Hanging Pull Throughs
5 Ring Rows (2nd round-kipping PU, 3rd round-C2B PU)
10 TGU (5 each side)
10 Mountain Climbers
This is also the time to practice the kip if you are working on kipping pullups.

JMac 6

KK 8

Juarez 8+7

Guru Dan 6+6

Shannon 8+9

Kit 5+1

Abby 5

Yess 5+3

Stacey 5+1

Caileigh 4+2

Roberto 9+1

Jen 6+3

Jess5+6

Laura7+3

Anthony 8+1

Tuesday, 8/19/2014 WOD

Teams of Two: IMG_9062
1) One athlete works while the other one rests.
2) Team members will decide how to split up the rest for each of the 5 rounds.
50-40-30-20-10
Wall Balls (14/20)
Power Snatches (75/115)
Ring Push Ups

Warm Up:
500 M Row
200 M Run

Stretch:
3 Rounds
10 Primal Pull Through with Push up
5 3 Position Snatch
10 Air Squats with PVC-3 points of contact
5 Wall Balls

Trevor 25:11

Karen/Sarena 22:04

JMac/Abby/Roberto 30:41

Utah/Chiri 23:15

Anthony/Brett 24:40

KK 20:57

Juarez/Guru Dan 33:10

McC/Phil/Ruth ?

Des/Gordon 29:00

Bo/Kit 29:31

Lindsey/Shaira 22:40

“Grace”

Sean 6:32

Monday, 8/18/2014 WOD

CrossFit WOD:

Yess

Yess

EMOM for 10 Minutes
3 Thrusters (75/115)
10 Stick Jumps (Singles)

Ninjas”
3 Manmakers
10 Stick Jumps (Singles)

Warm Up:
400 M Run

Stretch:
3 Rounds
10 Ankle Joint Mobility (5 Each Side)
10 Pass Throughs with PVC
5 Thrusters (start light and work up to workout weight)
5 Stick Jumps

Nicole (55)

Dani (65)

Chiri (75)

Guru Dan (95)

Chris (95)

Yess (65)

Andy (65)

Roberto (115)

Javi (95)

Analisa (75)

Stacey (75)

Ruth (75)

Jim (115)

Anthony (115)

McC (mod)

Ninja:

D 15

Des 15

O-Lift:

John

Saturdays:

Shaira

Maus

Saturday, 8/16/2014 WOD

Deadlift Ladder for Time

Nate

Nate

10 Reps @ 95/135
20 Double Unders/60 Singles
10 Reps @ 115/165
20 Double Unders/60 Singles
5 Reps @ 135/185
20 Double Unders/60 Singles
5 Reps @ 155/205
20 Double Unders/60 Singles
3 Reps @ 175/225
20 Double Unders/60 Singles
Rest 3 Minutes
2000 M Row for Time

Warm Up:
60 Double Unders/180 Singles
500 M Row

Stretch:
3 Rounds
10 Leg Raises with core activation (5 each leg)
5 Deadlifts-start light and work up in weight
10 Baby Get Ups (5 each side)
20 Double Unders

Times:

Sean 3:37/9:01

Anthony 4:34 rx+/7:32

CQ 6:15/9:00

Chiri 3:25/8:24

Troy 4:50/8:24

Utah 5:03 rx+/8:30

Analisa 5:16/9:05

Andy 5:40/10:28

Trevor 2:28/8:04

John 3:22/8:00

 

Friday, 8/15/2014 WOD

“Smiley’s Going Away/Back to School WOD”

Smiley

Smiley

For Time:
5 Muscle Ups (Ring, Bar, or C2B)
10 Squat Cleans (135/95)
15 T2B
20 Wall Balls (14/20)
30 Box Jumps (20/24)
20 Wall Balls (14/20)
15 T2B
10 Squat Cleans (135/95)
5 Muscle Ups
500 M Row

Warm Up:
400 M Run

Team Stretch

Times:

Trevor 13:09 (mu)

Nicole 20:01

Mayra 12:23

Lydia 11:55

Chris 13:28

Nate 14:03

Guru Dan 14:41

Anthony 16:38 (mu)

Phil 25:04

Ruth 16:54

Utah 19:21 (mu)

Smiley 15:14 (mu)

Maus 19:38

Shaira 22 :55

Gordon 15:29

Yessie 20:10

Andy 17:01

Roberto 25:21 (mu)

Abby 24:18

Otter NFT

Des 23:25

D 24:11

Ramon 13:02 (mod)

Chiri 15:58

Bo 19:26

Lindsey 15:28

Salena 12:43 (mod)

Intro:

Jared 6+22

O-Lift:

John

Thursday, 8/14/2014 WOD

AMRAP in 15 minutes

Bauer

Bauer

200 M Run

30 Goblet Squats (16/24)
20 Pushups

Warm Up:
1000 M Row

Stretch:
3 Rounds
10 Ring Rows
10 Pushups
10 Lateral Lunge with light weight
10 Goblet Squats-go up in weight with each round

Trevor 3+10 (24)

Karen 3 (8)

Mayra 2+40 (8)

Lydia 3+run (8)

Sarena 3+27 (mod)

Sean 4 (24)

Fabian 3+45 (12)

KK 3+row (12)

Roberto 3+15 (24)

Otter 3+8 (24)

Guru Dan 2+48 (16)

Smiley 3+24 (24)

Stacey 3+run (16)

Jim C 4+26 (24)

Anthony 4+11 (24)

Des 3+14 (16)

Bo 3+30 (16)

Jessie 2+42 (12)

Andy 3+run (12)

Dani 2+run (12)

Ale 2 (12)

Grace:

JMac 6:46 (65)

O-Lift:

John

Wednesday, 8/13/2014 WOD

7 rounds for time of:

Abby

Abby

7 strict pullups  (9 kipping, or 11 if you are using bands)

7 ring dips

7 v-ups

1 minute wall sit

Warm up:

200 meter run

5×5 wall ball (light to the weight that you usually use)

Then

2 sets of max wall balls

Stretch:

3 rds of:

5 primal pull throughs

5 hanging pull throughs

Times:

Jess 18:03 (21/21)

Fabian 17:09 (25/17)

Chris 16:15 (6/25)

Andy 17:05 (15/11)

KK 16:51 (13/15)

Guru Dan 19:25 (20)

Stacey 19:10 (19/22)

Analisa 17:30 (10/9)

Smiley 17:04 (37/20)

Otter 21:20 (18/8)

D 21:50 (8/11)

Salena 21:20 (5/6)

Jessica 19:20 (15/15)

Laura NFT (20/20)

Lindsey 18:30 (20/24)

Des 19:17 (11/15)

CQ 16:30 (9/11)