CrossFit Terra Nova

Forging Elite Fitness

CrossFit Terra Nova - Forging Elite Fitness

Sunday, 4/26/2015 WOD

Day 97 of the 100 day burpee challenge
Sharia and Ben’s last workout in Colorado

Shaira

Shaira

10 v-ups
20 hand release pushups
30 box jumps
40 lunges (35/45)
50 thrusters (35/45)
40 double unders
30 deadlifts (35/45)
20 good mornings (35/45)
10 burpees
1 mile run
Luciano
Fran
Maus
Herman 27:35
Vicki 22:12
Vero 28:00
Sean
Rhonda
D 30:30
Guru 26:41
KK 29:42
Steph
Cristy 18:43
Gimpy 26:30
Caileigh
Alec
CQ 25:15
Adriana 18:00
Susan 32:32
Roberto
Kristen 26:09

Saturday, 4/25/2015 WOD

Day 96 of the 100 day burpee challenge

“Kristen’s Birthday Workout”

Kristen

Kristen

31 burpees
3.1 mile run
31 pullups
Warm up:
400 meter run
2×31 pullovers
Ankle, hip and shoulder mobility
Kristen 34:12
Herman 35:00
Roberto 32:42
“Tabata”
D
Vicki
Alissa
Susan
Razor
“Tires”
Sean

Friday, 4/24/2015 WOD

Day 95 of the 100 day burpee challenge
“Tabata”

Kayla

Kayla

Push press (65/95)
Ring rows
Sit-ups
Ring dips
Rest 90 seconds before starting the next movement
Warm up:
500 meter row
Old stretch
Shoulder mobility
Adriana
Vero
Christy
Isa
Jeff
Steph
Randy
Analisa
Steve
Guru
Luciano
Gimpy
Jacque
Juarez
Roberto
Ruth
Caileigh
Vicki
Cristy
Phil

Thursday, 4/23/2015 WOD

Day 94 of the 100 day burpee challenge

“Phil’s Birthday Workout”

Phil

Phil

31 burpees
31 kettlebell swings (16/24)
31 goblet squats (16/24)
31 wall balls (14/24)
Every 3 minutes, including the start, 200 meter run or 31 mountain climbers (prison rules) if the weather is bad.
Warm up
400 meter run
2×31 pullovers
Old stretch
3×5 of every move (light to workout weight)
Vero 13:25
Karen 15:25
Adriana 11:52 rx
Maiya 11:48 rx
Mayra 20:41
Vicki 17:33
Ivonne 19:05
Roberto 14:35
Drew 17:59 rx
Phil 23:24 rx
Anthony 10:49 rx
Alec 15:59
Juarez 16:59 rx
Shannon 17:39
Ruth 17:40
Guru 14:50
Penny 26:55
Vince 17:40 rx
KK 13:51
D 20:45
Breanna 23:56
Kristen 14:55 rx
Alissa 17:57
Luciano 17:19
Fran 17:47

Strength:
Juarez
McC
Vicki
Gimpy

Comp Prep:
Heather
Jeff

Wednesday, 4/22/2015 WOD

Day 93 of the 100 day burpee challenge
3 position squat snatch x 2 @ 60% of your 1 rep max squat snatch

Sasha

Sasha

3 position squat snatch x2 @ 65% of your 1 rep max squat snatch
at 40 past the hour
1-2-3-4…..10 of:
Over head squat (65/95)
200 meter run after each round
Warm up:
500 meter row
400 meter run
Old stretch
Hip/shoulder mobility with bands and pvc
Batman 15:56
Jeff 15:40
Heather 17:15
Maiya 16:53
Ivonne 18:58
Cristy 21:03
Jacque 27:52
Analisa nft
Phil 24:26
Alec nft
Gordon 14:28
Kristen 18:42
Autumn 17:20
Jennifer 17:40
Hollywood 23:53
Caileigh 21:34
Alissa 18:12
D 21:51
Stacey 25:47
Karina 27:27
Carlos 26:38
Fran 25:29
Sean nft
Rob 7:05 (intro)
Sarah 6:58 (intro)
Ruth 330 burpees ;)

Tuesday, 4/21/2015 WOD

Day 92 of the 100 day burpee challenge

Geovanni’s Birthday Workout
3-Position Clean – 60%x1x2, 65%x1x2

Batman

Batman

at 40 past the hour
4 rounds of:
75 double unders
2 rope climbs
20 goblet squats (16/24)
Warm up:
500 meter row
50 double unders/150 singles
Hip/shoulder mobility
3-position clean skill work
Jeff 10:26
Heather 14:39
Jess 12:42 mod
Isa 13:59 mod
Karen 13:56 mod
Z 13:00 mod
Maiya 16:22
Steph 13:52 mod
Drew 21:26 mod
Penny 19:22 mod
3D 14:56 Mod
Sean 10:48 mod
Analisa 15:39 mod
KK 15:39 mod
Kristan 19:26
Cristy 23:55
Juarez 23:04
Vince 19:25
Guru 19:25 mod
McC 14:04
Roberto 15:44
Stacey 16:42
Mark 17:37
D 14:31 mod
Herman 18:19
KitKat 19:12
Adriana 15:29

 

Monday 4/20/2015 WOD

Day 91 of the 100 day burpee challenge
3-3-3-3-3 of:

Rob

Rob

Romanian deadlift @ 50% of your 1 rep max deadlift
at 40 pass the hour

3 rounds for time of:
10 total lunges with front rack (95/135)
10 barbell roll outs
Warm up:
500 meter row
3×20 pullovers
10 sets of single leg raise with core activation
Shoulder and hip mobility with bands
Jeff 4:38 (135)
Batman 4:50 (135)
Heather 4:49 (95)
Sean 3:46 (135)
Ivonne 6:56 (45)
Mayra 6:16 (45)
Alec 6:36 (95)
Juarez 6:11 (135)
Guru 6:48 (95)
3D 4:33 (65)
Gimpy 5:34 (65)
Cristy 5:18 (95)
Analisa 5:35 (95)
Jimmy 4:42 (135)
Kristen 4:53 (85)
McC 5:11 (135)
Roberto 5:36 (135)
D 5:36 (75)
Gordon 5:36 (135)
Stacey 6:10 (95)
Caileigh 5:27 (55)
Hollywood 7:16 (135)
Jennifer 5:16 (55)
Fran 6:29 (95)
Susan 6:18 (35)
Herman 6:39 (65)
Adriana 4:38 (95)
CQ 5:30 (95)

Wednesdays:
Razor nft

“Badger”
Maiya 35:59
Drew 46:33

Strength:
Anthony
McC
Stacey
Gordon
Ruth
Juarez

 

Sunday, 4/19/2015 WOD

Day 90 of the 100 day burpee challenge
“Badger”
3 rounds for time of: hero wod badger
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
Roberto 44:28
Vicki 31:13 (mod)
Sean nft
Herman 48:21 (75)

 

Saturday, 4/18/2015 WOD

Day 89 of the 100 day burpee challenge
30-20-10 of: (with an EMOM of burpees)

Ramone

Ramone

Toes to bar
Walking lunges (prison rules)
*The workout starts with 2 burpees, and then every minute on the minute, for the duration of your workout, you must perform 2 burpees

Warm up:
500 meter row
30 double unders/ 90 singles
Old stretch
Hanging primal pull through with toe to bar progression

Times:
Herman 9:49
Susan 10:40
Adriana 7:55
Veronica 11:28
Drew 11:34
Juarez 7:24
Karina 8:40
Rob NFT
Alok 7:35
Ramone 11:52
Ivonne 12:20
Andrew NFT
Otter 10:46
Vicki 4:55

Barbells:
Juarez
Alissa

Friday, 4/17/2015 WOD

Day 88 of the 100 day burpee challenge
5-5-4-4-3-3-2-2-1-1 of: Christy burpees
Bench press
at 40 pass the hour
AMRAP in 7 minutes of:
7 strict pushups
7 front squats (95/135)
at the 1o minute mark:
Hold the plank for 5 minutes or for as long as you can.
Jeff 5+10
Heather 5+5
Steph 5+9
Randy 3+12 r
Cristy 6+9 (mod)
Isa 5 r
Z 5 r
Adriana 5 r
Vero 6 r
Lili 7+7 r
Maiya 6+1
Juarez 3+7
Gordon 3+3
Otter 4
Cristy 3+7
Guru 7 (mod)
Roberto 4+9
Stacey 3+1
Vicki ?
Vince 6+9 (mod)
Brook 4+12
Katina 4
Carlos 3

Intro:
Sasha
Rob
Alissa