CrossFit Terra Nova

Forging Elite Fitness

CrossFit Terra Nova - Forging Elite Fitness

Wednesday, 4/16/2014 WOD

CrossFit WOD:
4 Sets of:
Deadlift 4-6 Reps at 80% of max
Rest 20 Seconds
Tall Box Jumps 4-6 reps
Rest 3 minutes
then
3 Rounds for Time:
15 Ring Dips
25 Wall Balls
50 Double Unders/150 Singles

Ninja WOD:
For Time:
1000 M Row
then 4 Rounds of
25 Barbell Press
25 Jumping Squats
25 High Knees
then 1000 M Row

Warm Up:
500 M Row
4×20 Pullovers

Team Stretch

WOD Specific Warm Up:
5×3 Deadlift, Box Jumps
5×5 Ring Dips, Wall Balls, 20 Double Unders

5×5 Barbell Press, Jumping Squats, High Knees

Tuesday, 4/15/2014 WOD

AMRAP in 12 Minutes:

Ruth

Ruth

KB Snatches
Pullups
When you complete the 12 minutes, you must have the same number of reps for each movement.

Warm Up:
50 Double Unders/150 Singles

Team Stretch

WOD Specific Warm Up:
Pullup Warm Up
5×5 KB Snatches

Kid’s Fitness

Reps:

Krista 105 (8/swings/rr)

Karen 100 (8/swings/rr)

Ivonne 100 (8/swings/rr)

Lili 65 (12/swings/bands)

Utah 83 (20)

Roberto 82(24)

Chiri 70 (16)

Abel 70 (16/bands)

Alec 50 (16)

McC 82 (16)

Bo 56 (16)

Sophie 78 (8/rr)

Sean 72 (12/rr)

Rosa 43 (12)

Phil 80 (16)

Tracey 65 (8/swings/rr)

Alan 46 (16)

Kayla 53 (8/bands)

Jmac 60 (8/bands)

D 62 (12/bands)

Grady 60 (12/bands)

Hunter 72 (12/bands)

Hollywood 74 (16)

Kids:

Kaydee

Baileigh

Andrew

Kiara

Alexie

 

Monday, 4/14/2014 WOD

CrossFit WOD:

Chiri

Chiri

For Time:
20 Deadlifts (115/185)
20 Power Cleans (95/135)
20 Power Snatches (65/115)

Ninja WOD:
Tobata-
Wall Balls
Jumping Pullups
Bicycles

Warm Up:
500 M Row
1 Suicide

Team Stretch

WOD Specific Warm Up:
CF: 5×5 DL, PC, PS
Ninja: 5×5 WB, JP, Bicycles

Times:

Utah 6:13 (Rx)

Chiri 6:21 (Rx)

Jim 8:11 (Rx)

Alan 9:46 (Rx)

Sean (Mod)

Robert 5:38 (135/105/75)

Phil 6:33 (135/105/75)

Gordon (125/95/65)

Rosa 8:14  (115/85/55)

Sophie 7:25 (95/65?454)

Liz 8:59 (135/85/65)

Brianna 8:28 (85/55/35)

Megan 7:22 (115/95/65)

Sean 14:09 (10-1 dl, bs, walking lunge)

Ninja:

Gordon

Des

D

Intro:

Lisa

Tracey

O-Lift:

Chiri

Roberto

Saturday, 4/12/2014 WOD

WOD:

Shannon

Shannon

5 Rounds For Time:
250 M Row Sprint
15 Thrusters (35/45)
30 Weighted Situps (20/30)

Warm Up:
60 Double Unders/120 Singles
3×25 Wall Balls

Team Stretch

WOD Specific Warm Up:
3×5 100 M Sprint, Thrusters and Weighted Situps

Kid’s Fitness

Times:

Jmac 25:42 (15/8)

Chiri 20:56 (35/20)

Utah 26:10 (45/30)

Gordon 21:28 (45/10)

Sean 20:35 (mod)

O-Lift:

Roberto

Friday, 4/11/2014 WOD

Stacey and Abby got their first kipping pull up today!! WOOHOO! Great job ladies!

CrossFit WOD:

Abby

Abby

For Time 12-10-8-6-4-2

Stacey

Stacey

Deadlift (155/235)
Pullups

Ninja WOD:
AMRAP in 25 minutes
15 Pullups
15 Burpees
15 KB Thrusters
150 Singles

Warm Up:
400 M Run
500 M Row

Team Stretch

WOD Specific Warm Up:
5×5 Deadlifts and Pullups
or
3×5 Pullups, Burpees, KBT, JR
Kipping skill work

Times:

Roberto 6:51 (235)

Utah 6:29 (235)

Jmac 10:54 (85)

Abel 9:28 (185)

Brian 8:19 (205)

Jackie 4:52 (55)

Ruth 8:09 (85)

Phil 8:03 (165)

McC 6:39 (205)

Rosa 8:39 (105)

Megan 8:27 (115)

Alan 8:50 (185)

Chiri 5:39 (155)

Bo 16:25 (Row, thrusters, weighted situps)

Ninjas:

McC 3+50

Brian 3+40

D 3+20

Jackie 3

Brianna 2+25

Thursday, 4/10/2014 WOD

“Hollywood’s Birthday WOD”

Ben got his first bar muscle up yesterday. Congratulations!!!

 

Hollywood.

Hollywood.

4 Rounds for Time:
9 T2B
24 Wall Balls
24 Ring Pushups

Warm Up:
400 M Run
3×12 Ball Slams

Team Stretch

WOD Specific Warm Up
5×5 T2B, WB, RP

Kid’s Fitness

Times:

Ari 24:01 (10)

Lili 20:05 (6)

Abel 20:38 (20)

D 19:31 (6)

Ed 15:54 (8)

Stacey 18:15 (12)

McC 15:10 (20)

Abby 15:46 (6)

Jim C 14:54 (20)

Hollywood 16:17 (20)

Des 17:16 (6)

Sophie 16:17 (6)

Roberto 16:13 (20)

Bo

“Heavy Diane”

Becky 6:06

Monday’s:

Alec 3+27

Wednesday, 4/9/2014 WOD

CrossFit WOD:

Alec
“Alec’s Birthday Workout”
4 Rounds For Time
9 Power Cleans (95/135)
49 Double Unders

Ninja WOD:
4 Rounds For Time
9 Pushups
9 High Knees
13 Goblet Squats
200 M Run

Warm Up:
800 M Run
3×10 Barbell Lunges

Team Stretch

WOD Specific Warm Up:
5×5 Power Cleans, starting light and working up to workout weight
10 Double Unders between each set

Ninjas: Handstand skill work; 5×5 Pushups, High Knees, GS

Times:

Ivonne 8:19 (35)

Mayra 12:21 (35)

Abby 7:39 (75)

Brian 9:50 (115)

Alec 10:41 (95)

Roberto 7:58 (135)

Phil 7:08 (95)

Ruth 7:21 (45)

Jmac 12:16 (45)

Hollywood 11:06 (135)

Brianna 11:44 (45)

Rosa 11:46 (75)

Alan 10:46 (135)

Nicole NFT

Utah 7:30 (135)

Chiri 7:41 (95)

Tiff 10:00 (Ball Slams)

Shay 11:45 (Ball Slams)

Ninja:

D 12:19 (12)

Des 11:27 (8)

Hunter 10:02 (16)

Grady 9:58 (16)

Karina 12:29 (8)

O-Lift:

Roberto

 

Tuesday, 4/8/2014 WOD

WOD: back squat wod
3 Rounds:
Row 500 M
1 Minute Rest
then
In eight sets or fewer, build to a 1-RM Back Squat
Set 1 – 50% of possible 1-RM x 5 reps
Set 2 – 65% of possible 1-RM x 4 reps
Set 3 – 75% of possible 1-RM x 3 reps
Set 4 – 85% of possible 1-RM x 2 reps
Set 5 – 90-95% x 1 rep

Warm Up:
1000 M Row
4×20 Pullovers

Team Stretch

Warm Up:
Back Squat Technique

Kid’s Fitness

Shannon 115

Alan 215

Brian 235

Alec 175

Kim 110

Jolynne 110

McC 235

Robert 205

Javi 175

Danny 165

Ari 205

Stacey 165

Des 145

Abby 190

Utah 265

Chiri 215

Intro:

Tracey 13:38

Sophie 11:30

D 13:53

Ed 12:14

Wednesday’s:

Ivonne 18:03

Mayra 21:30

Saturday’s:

Rosa 27:34

 

Monday, 4/7/2014 WOD

CrossFit WOD:

Chiri

Chiri

AMRAP in 10 Minutes
20 Double Unders/60 Singles
12x Box Jumps
9x T2B
6x Shoulder to Overhead (80/115)

Ninja WOD:
3 Rounds For Time:
250 M Rowing Sprint
20x Dumbbell OHS
20x Ball Slams

Reps:

Megan 2+23 (75)

Mayra 3+24 (25)

Tracey 3+24 (35)

Brian 3+26 (95)

Utah 4+23 (115)

CQ 3+31 (65)

Chiri 4+32 (75)

Robert 4 (95)

Phil 3+23 (75)

McC 4+22 (95)

Alan 4+20 (95)

Abby 3+25 (65)

Ruth 4+24 (55)

Sophie 3+12 (45)

Gordon 4+23 (65)

Roberto 4+44 (115)

Bo 3+36 (75)

Stacey 3+33 (65)

Brianna 5+15 (35/scaled)

O-lift:

Roberto

Strength:

Bo

Abby

Warm Up:
60 Double Unders/180 Singles
3×10 Box Jumps

Team Stretch

WOD Specific Warm Up:
5×5 T2B, S2O