CrossFit Terra Nova

Forging Elite Fitness

CrossFit Terra Nova - Forging Elite Fitness

Monday, 8/31/2015

Fish bowl drawing tonight at 7 pm!
Split Jerk 

Mayra

Mayra


3-3-2-2-1-1-1
at 40 past the hour
30-20-10 of:
Wall balls (14/20)
Kettlebell swings (16/24)
Double unders/ 3 x times singles

Warm up:
50 double unders/150 singles
Dynamic stretch
Split jerk progression
Times:
Jeff 6:03
Shane 10:40 sc
Noel 8:57 sc
Jess 11:44 sc
Verito 8:46 sc
Ivonne 9:30 sc
Josue 9:59 sc
Ramone
Gonzo 12:23
Z 10:24 sc
Amanda 10:31 sc
Miriam nft
Caileigh 8:37 mod sc
Penny 10:13 sc
Joe 12:27 sc
Eric K 12:12 sc
Jamie K 10:48 sc

 

Sunday, 8/30/15

“Ship” hero wod Ship

Nine rounds for time of:
75/115 pound Squat clean, 7 reps
8 Burpee box jumps, 20/24

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.
Times:
Christy 19:19 +
Gordon 26:04 sc
Sean 33:27
3D 27:28 sc
Shane 33:22 sc
T2 21:48 sc
Cait 24:54 sc
Rochelle 19:28 sc
Heather 30:30 +
 

Saturday, 8/29/2015

“Jackie”

Esther

Esther

1000 meter row
50 thrusters (35/45)
30 pull ups
Warm up:
500 meter row
3×20 pull overs
Old stretch
Times:
Randy 9:47
Amy 15:25 b
Susan 11:45 b
D 13:22 b
Cristy 9:50
Vicki 13:19 b
Herman 17:00
Ramone 13:04
Alissa 15:47 b
Hollywood 11:59
Caileigh 13:26
Vince 10:43
Esther 15:17 b
Carmen 13:07
3D 12:22 b

Friday, 8/28/2015

Back Squat – 65%x6x2, 70%x6, 75%x4x2

Cynthia

Cynthia

at 40 past the hour
4 rounds of:
15 box jumps (20/24)
200 meter run with a slam ball (20/30)
Warm up:
400 meter run
Sean’s drill
Dynamic stretch
Times:
Jeff 8:43
Shane 11:49
Noel 13:14
3D 11:24
Tennie 11:12 sc
CQ nft
Cynthia 12:56
Isa 13:18
Ramon 13:15
Vince 9:39
Gonzo 11″39
Jackie 7:35
Ricky 12:27
Amanda 12:19
Guru 10:52
Eric K 11:12
D 13:41
Joe 16:10
Esther 16:05
Susan 13:29
Herman 9:43

“Jackie”
Roberto 10:47
Ruth 11:48
Phil 12:28

Thursday, 8/27/2015

AMRAP in 10 minutes of:

Tennie

Tennie

3 barbell roll outs
6 push press (65/95)
9 front squats (65/95)
at the 15 minute mark:
3 rounds on the 3 minute intervals of:
5 tire flips, 50 meter sprint, 5 tire flips
Warm up:
500 meter row
Sean’s drill
Dynamic stretch
3×3 push press/front squat (light to workout weight)
Rounds:
Shane 5+6
Ed 4+3
Noel 4 sc
Jeff 8+2
Adriana 9
Eric 4+12
Verito 6 sc
Karen 4+5 sc
Ines 6+3 sc
Josue 6+18 sc
Ray 5
Andrew 7+9
Gonzo 5+9
Alissa 5+6+
Ian 5 sc
Sean 6+3
Fran 6+7
Luciano 6+2 sc
Cait 6 sc
Jamie K 5+2 sc
Jamie 4+10 sc
Kristen 5 sc
Joe 6+7 sc
Bull 6+9
Bryan 7+9
John 6 mod
Juarez 5
D 5 sc
Diana 8 sc
Vero 8 sc
Jessi 5+9 sc
CQ 6 mod
Ricky 4+9
Shawn 8
Vince 5+9

“Maiya”
Vicki 37:05

Wednesday, 8/26/2015

It will be known as

Maiya

Maiya

“Maiya”
8 rounds of:
10 overhead lunges, total (50/75)
15 burpee pullups
200 meter run
Warm up:
400 meter run
Sean’s drill
Dynamic stretch
Times:
Jeff 31:24
Noel 6 rds sc
Maiya 31:14+
Adriana 33:34
Roberto 37:34
Randy 37:28
Jess 67:50
Stacey 5 rds
Ivonne nft
Amy 4 rds sc
Ian 5+18 sc
Dannelle 3 rds sc
Vince 6 rds
Bryan 6+19
McC 37:51
Bull 6+20
Gonzo 4 rds
Eric K 5 rds
Jen 5 rds sc
Jamie K 5 rds sc
Shannon 5+10 sc
Joe 5 rds sc
JMac 5 rds
Ruth 46:45
Shawn 39:45
Esther 3 rds sc
Justin 4 rds sc
Phil 4 rds
Mike 6+14
Hollywood 5+25
Carmen 6 rds sc
Cynthia 5 rds sc
Vero 5 rds sc
Diana 6 rds sc
Caileigh nft

Tuesdays:
CQ 13:45+

Tuesday, 8/25/2015

Row 500 meters

CQ

CQ

then
3 rounds of:
5 power cleans (105/155)
10 kettlebell swings (16/24)
15 situps
then 500 meter row
Warm up:
500 meter row
Old stretch
power clean progression
Times:
Noel 11:10 sc
Jess 12:30 sc
Karen 12:44 sc
Christy 12:38 sc
Brook 11:36 sc
Tennie 12:48 sc
Amy 12:25 sc
Ivonne 14:50 sc
Vicki 12:56
Randy 11:46
Stacey 11:31
Roberto 10:59
Rachel 10:03
Ray 11:45 sc
Z 10:12 sc
Gonzo 12:37
Andrew 9:47
Alissa 11:43
Maiya 8:43+
Carmen 11:53 sc
Vince 13:26
Shannon 10:35 sc
Bryan 10:45
Jason 15:00 sc
Caileigh 13:50 sc
Guru 10:10 sc
Joe 13:08
Eric K 10:41
Jamie K 13:08
Cynthia 12:00 sc
Phil 12:50 sc
Justin 13:54 sc
McC 9:05 sc
Kristen 11:08 sc
JMac 13:48 sc
Ed 11:47 sc
John 11:23
Sean 8:50
D 11:35 sc
Mark 9:54 sc
Esther 12:17 sc
Vero 11:48 sc
Amanda 11:55 sc
Diana 11:38 sc
Karina 12:03 sc
Cait 10:51 sc
Herman 10:40 sc
Susan 11:20 sc
3D 10:35 sc
Luciano 10:45 sc
Rochelle 12:28 sc
Gordon 9:36 sc
Fran 10:23

“Fran”
Heather 5:35
Jeff 4:48
Steph ?

Monday, 8/24/2015

5×8 good mornings @25% of 1 rm back squat

Vince

Vince

at 40 past the hour
5 rounds of:
5 hang power snatch (65/95)
5 over head squat (65/95)
200 meter run
Warm up:
400 meter run
Sean’s drill
Dynamic stretch
Snatch progression
Times:
Vince 14:53
Amanda 16:23 sc
Juarez 14:43
Guru 13:26 sc
Penny 12:42 mod
Jamie K 14:53 sc
Eric K 13:22 sc
Esther 16:59 mod
Bryan 14:45 sc
Noel 15:10 sc
Jeff 11:09 +
Vero 13:32 sc
Caileigh 16:39 sc
Diana 13:37 sc
Hollywood 14:39
Stacey 15:19
3D 15:08 sc
Rob 12:52 sc
JMac 13:33 sc
D 12:54 sc
Carlos 13:28 sc
Joe 15:04 sc
Ruth 16:08
Justin 15:55 sc
John 15:41

“Daniel”
Maiya 18:49
Adriana 22:16
Josue 25:36 sc
Verito 27:53 sc
Jess 43:41 b
Z 23:21
Ray 34:46 rr
Gonzo 33:08 rr
Andrew 29:04

Sunday, 8/23/2015

“Daniel” hero wod daniel

For time
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

toTimes:
Dani 23:29
Randy 23:28
Sean 24:23
Cristy nft
Vicki 25:31
CQ 25:42
Vero 23:29
Diana 20:43
Ramone 27:08
Roberto 26:07

Fridays:
Susan 199
Herman 250