CrossFit Terra Nova

Forging Elite Fitness

CrossFit Terra Nova - Forging Elite Fitness

Wednesday, 5/27/2015 WOD

Death by snatch 

Jeff

Jeff

Death by clean
Death by deadlift
The workout is done with 2 minutes rest after failure in each segment
You are allowed to try more than once if you miss a lift, but only with in the given minute.
Start the snatch @50% of your 1RM
For the snatch and clean, male athletes add 10lbs each minute until failure; women athletes add 5lbs.
For the deadlift, male athletes add 20lbs each minute until failure; women athletes add 10lbs
Warm up:
500 meter row
Old stretch
Barbell skill work

Tuesday, 5/26/2015 WOD

10-9-8-7…1 of:

Alex

Alex

Front squat (95/135)
2X situps
20 double unders or 60 singles between each round
Warm up:
50 double unders/ 150 singles
3×20 pull overs
Old Stretch
kb squat and kb side lunges
5×3 front squats (light to workout weight)

Monday, 5/25/2015 WOD

CrossFit Terra Nova will have a regular schedule this Memorial Day.
It will also be a FREE day for every member of the Military.

 “Who kept the faith and fought the fight; The glory theirs, the duty ours”.  Wallace Bruce

“Murph” Murph

For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Times:
Tyler 34:22
Matt 38:47
Jeff 37:59
Heather 42:19
Ivonne 30:30 1/2
Alex nft
Vince 45:41
Kevin 45:41
Otter 59:19 (vest)
McC 59:13 (unbroken)
D 51:23
Alissa 52:53
Vicki 55:03
Jess 65:52
Ru 59:14
Emily 30:22 1/2
Lili 28:22 1/2
Gimpy 53:20
Juarez 59:20
Anthony 41:03
Brooks 45:37
Jackie T 52:48
Ruth 67:48 (beast mode)
Guru 58:20
KK 53:38
Cait 51:47
Q 44:39 1/2
Kristen 44:39

“Other”
Phil 32:16
Roberto nft

Intro:
Sarah 7:34
Tyler nft

 

 

 

 

Sunday, 5/24/2015 WOD

Remember that we will be conquering the Incline after today’s workout. 3 2 1 go incline
500 meter row
then
5 Rounds for time of:
10 kettlebell push press with left arm (16/24)
10 kettlebell push press with right arm (16/24)
10 hand release pushups
then
500 meter row
Warm up:
500 meter row
3×5 kb situps, each arm (12/16)

Saturday, 5/23/2015 WOD

EMOM for 10 minutes of 2 barbell complex (75/115)

Cori

Cori

(power clean/front squat/hang squat clean/jerk
rest 4 minutes
3 rounds for time of:
10 ball slams (20/30)
10 pull ups
200 meter run
Warm up:
400 meter run
3×20 pullovers
Old stretch
Shoulder/hip mobility
barbell complex

Adriana 75/7:02
Vero 45/8:30 sc
Otter 115/9:02
Vince 95/7:36
D 65/8:14 sc
Vicki 45/7:42 sc
Alissa 65
Karen 55/8:14 mod
KK 55/9:10 mod
Emily 45/8:37 mod

 

Friday, 5/22/2015 WOD

Herman and Susan’s Anniversary Workout Herman 190 1 7 15Susan 191 1 7 15
2010 meter row
then
5 Rounds of:
5 overhead squats (65/95)
22 double unders or 66 singles
Warm up:
500 meter row
50 double unders
Old stretch
Hip and shoulder mobility
3×3 overhead squats (light to workout weight)
Times:
Heather 13:03
Tyler 12:52
Jeff 11:48
Jess 20:16
Ru 18:02 mod
Cristy 20:37 sc
Razor 17:00 sc
Herman 20:27 sc
Susan 20:27 sc
Vero 16:12 mod
Mayra 18:20 mod
Z 18:42 mod
3D 17:28 sc
Adrian 15:44
Randy 15:26 sc
Stacey 15:38
Guru 13:50 sc
KK 16:03 sc
Otter 16:27 sc
Q 19:27 sc
Smiley 12:43
Shannon 16:19 sc
Gordon 13:40
Emily 13:56 mod
Alissa 16:53

Strength:
Juarez
Smiley
Ruth
Lindsay
Emily

 

Thursday 5/21/2015 WOD

3-3-2-2-1-2-4-6 of bench press

Lili

Lili

Start at 50% of your 1 rep max
at 40 past the hour
10-9-8-7….1 of:
Kettlebell snatches, each arm (16/24)
Wall balls (14/24)
EMOM for the duration of your workout you must perform 3 box jumps (20/24)
Warm up:
500 meter row
Old stretch
Shoulder mobility
Kettlebell skill
Time:
Tyler 10:15
Jeff 10:41
Heather 10:47
Jamie 11:16 sc
Karen 13:28 sc
Christy 13:34 sc
Jess 11:13 mod
Mensch 9:23 sc
T2 12:38 sc
KK 16:44 sc
Juarez 15:46 sc
Otter 15:40 sc
Ruth 13:56 sc
Drew 15:58 sc
Kristen 14:28 sc
Yess 19:47 sc
Jackie T 12:00
Alissa 12:40 sc
Vicki 12:12 mod
Jessica 12:40 sc
Guru 10:55 sc
Adrian 11:25 sc

Wednesday, 5/20/2015 WOD

5 rounds for time of:

Otter

Otter

5 deadlifts (155/225)
10 toes to bar
200 meter run
Warm up:
400 meter run
3×20 pullovers
Old stretch
Wod specific warm up
5×3 deadlift (light to 30 to 50 pounds heavier that workout weight)
Do a set of 3 toes to bar between each set
Times:
Maiya 12:40
Batman 12:37
Drew 13:52
Jackie T 9:56
Penny 12:23 sc
Gordon 11:20 mod
Roberto 12:11 mod
Q 13:11 sc
Jennifer 13:33 sc
Deskins 17:24 sc
McC 11:52 mod
Cait 13:04 sc
KitKat 14:28 sc
Adriana
Herman 15:52 sc
Jessica 12:05 sc

Baseline:
Jamie 7:07
Jeff 4:32
Heather 4:22

Strength:
Gimpy

Tuesday, 5/19/2015 WOD

AMRAP in 8 minutes of push press (75/115)

Dani

Dani

Every time the bar touches the ground perform 50 double unders/150 singles
Rest 4 minutes
AMRAP in 8 minutes of hang power cleans (75/115)
Every time the bar touches the ground perform 20 jumping lunges (total)
Warm up:
50 double unders/ 150 singles
40 mountain climbers, prison rules
30 total walking lunges
Old stretch
Wod specific warm up:
5×3 hang power clean and push press (light to workout weight)

Reps
Heather 32/52
Javier 57/59
Tyler 50/65
Isa 38/55 sc
Karen 55/40 mod
Razor 33/42 sc
Adriana 32/54
Z 52 mod
Rob 39 mod
Steph 59/55
Maiya 65/77
Vicki 83 mod
Batman ?/43
Drew 33/36
Kristen 33/46
Alissa ?/?
Caileigh 24/25
Otter nfr
D 35/32 sc
Stacey 47/43
3D 41/65 sc
Michi 30/60 sc
KK 37/40 sc
Q 26/42 sc
Guru 45/27 sc
Jackie T 27/90
Juarez 25/38
Deskins 50/47 sc
Vero 67/55 sc
Karina 32/30 sc
Jessica 38/51 sc

Monday, 5/18/2015 WOD

3-3-2-2-1-2-4-6 of back squat

Jimmy

Jimmy

first set of 3 @60-65%
last set of 6 @65-70%
set of 1 @85-90%
at 45 past the hour
CrossFit baseline
500 meter row
40 air squats
30 situps
20 pushups
10 pullups

Warm up:
500 meter row
3×20 pullovers
Old stretch
Ankle/ hip mobility
Times:
Heather 4:38
Tyler 3:46
Sean 3:37 mod
Maiya 4:32
Jake 7:19 sc
Z 6:26 sc
Mayra 7:45 mod
Batman 4:28
Gimpy 5:32
Gordon 4:29
Elisa 6:55
Ruth 6:57
Jackie T 5:01
KitKat 6:29
Fran 5:48
Herman 6:25
KK 7:29
Penny 7:23 sc
Juarez 4:14
Guru 5:58 mod
Roberto 4:34
Vero 6:46 mod
Caileigh 6:53 sc
Jennifer 7:27 sc