CrossFit Terra Nova

Forging Elite Fitness

CrossFit Terra Nova - Forging Elite Fitness

Thursday, 4/24/2014 WOD

CrossFit WOD:

Ray

Ray

Front Squat Strength Training-% of max
Set 1-3 reps @ 70%
Set 2-3 reps @ 80%
Set 3-2 reps @ 85%
Set 4-1 rep @ 90%
Set 5-1 rep @ 90-95%
Set 6-3 reps @ 85%
Set 7-5 reps @ 80%
Rest as needed in between sets

Warm Up:
800 M Run

Team Stretch

WOD Specific Warm Up
3×5 Front Squats, working up to 70% of max

Kid’s Fitness

Wednesday, 4/23/2014 WOD

CrossFit WOD:

Phil

Phil

“Phil’s Birthday Workout”
AMRAP in 15 Minutes
10 Pull-ups
10 Burpees
10 Wall Balls

Ninja WOD:
10 Rounds for Time
10 Stick Jumps
10 KB Swings
10 Goblet Squats
10 Wall Balls

Warm Up:
200 M Run
4×5 Burpees

Team Stretch

WOD Specific Warm Up:
5×5 Wall Balls
Pull Up Warm Up in between
and
5×5 Stick Jumps, KB Swings, GS, WB

Reps:

Jess 3+24 (6) bands

Mayra 3+20 (4) bands

Utah 6+28 (20)

Abel 4+6 (20) bands

McC 6+13 (20)

Ray 4+13 (14) bands

Phil 5+2 (20)

Ruth 5+7 (8) bands

Stacey 3+21 (12)

Jackie 4 (6) bands

Courtney NFR

Jessica 4+5 (4) rr

Amanda 5+10 (8) rr

Hollywood 6+12 (20)

Alan 5+7 (20)

Chiri 6+5 (14)

Liz 6 (8) bands

Jennifer 4+8 (6) bands

Rosa 4+2 (10)

Abby 4+20 (10) bands

Ninja

Jackie 19:40

Des 25:42

D 29:03

O-Lift

Bo

Becky

Tuesday, 4/22/2014 WOD

WOD:

Stacey

Stacey

3 Rounds for time
10 Turkish Getups (12/16)
15 Box Jumps (20/24)
800 M Run

Warm Up:
400 M Run
4×20 Pullovers

Team Stretch

WOD Specific Warm Up:
5×5 Turkish Getups
Start light and work up to work out weight.

Kid’s Fitness

Times:

Shannon 27:28 (10lbs)

Ari 22:39 (8kg)

Sean 20:38 (8kg)

Diesel 25:55 (10lbs/200)

Chiri 26:58 (12kg)

Crissie 19:07 (8kg/200)

Kristal 18:48 (10lbs/100)

Utah 26:56 (16kg)

McC 22:33 (12kg)

Brian 29:03 (12kg)

Abel 24:40 (12kg)

Alec 34:46 (8kg)

Ed 25:57 (12lbs)

Tracey 20:41 (3lbs/400)

Jennifer 20:41 (10lbs/400)

Kayla 18:51 (10lbs/400)

Stacey 28:50 (8kg)

Bo 25:29 (12kg)

Grady 23:52 (8kg)

Abby 28:00 (8kg)

Robert 22:24 (12kg)

Hollywood 25:09 (12kg)

Alan 25:11 (16kg)

Roberto (nft)

Kids:

Javier

Leah

O-Lift:

Becky

 

Monday, 4/21/2014 WOD

CrossFit WOD:

Jess

Jess

21-15-9
Thrusters (65/95)
Pushups

Ninja WOD:
AMRAP in 20 Minutes
200 M Run
20 Ball Slams
80 Jump Rope Singles
20 Pullups

Warm Up:
500 M Row
3×5 Tire Flips

Team Stretch

WOD specific warm up:
5×5 Thrusters, pull up warm up between each set
Start light and work up to warm up weight.

Times:

Diesel 11:11 (mod)

Mayra 11:28 (25)

Ivonne 5:55 (25)

Lili 8:53 (45)

Alli 8:07 (25)

Bo 6:59 (65)

McC 7:48 (95)

Tracy 8:53 (25)

Lisa NFT

Shannon 8:00 (35)

Ruth 10:45 (55)

Phil 10:24 (95)

Brian 10:10 (95)

Abby 7:08 (65)

Robert 8:29 (95)

Roberto 6:59 (65)

Stacey 9:20 (65)

Gordon 8:37 (85)

Grady 10:19 (75)

Hollywood 11:21 (95)

Utah 6:32 (6:32)

Chiri 6:21 (65)

Alan 8:05 (85)

Rosa 8:01 (55)

Ninja:

Alli 3+10 (rr)

Lili 4 (rr)

D 3+run

Des 3+15

Kayla 2+109

Intro:

Amanda 7:32

Ray 7:10

Hunter 10:28

O-Lift:

Roberto

 

Saturday, 4/19/2014 WOD

CrossFit WOD:

Megan

Megan

4 Rounds for Time
8 Front Squats
16 KB Swings
32 Situps
400 M Run

Warm Up:
400 M Run
3×12 KB Situps

Team Stretch

WOD Specific Warm Up:
5×5 Front Squats, KB Swings
Start light and work up to work out weight

Kid’s Fitness

Times:

Robert 18:01 (95/20)

Hollywood 23:38 (105/20)

McC 17:50 (115/20)

Brianna 21:49 (45/12)

Ray 25:42 (75/12)

Bo 19:45 (75/ 65 pp)

Gordon 18:16 (75/16)

JMac 23:38 (55/8)

Roberto 20:49 (135/24)

Kayla 24:38 (65/12)

Utah 21:21 (135/24)

Chiri 20:29 (95/16)

Alec 27:50 (95/20)

O-Lift:

Bo

Alec

Chiri

Friday, 4/18/2014 WOD

CrossFit WOD:

Caileigh

Caileigh

AMRAP in 6 minutes
3 HSP
6 Ball Slams
9 V-ups

Ninja WOD:
For Reps
4 Rounds
1 minute at each station, 30 second rest between each exercise to record reps
Box Jumps
Burpees
Romanian Deadlifts
V-ups

Warm Up:
800 M Run

Team Stretch

WOD Specific Warm Up:
3×5 HSP, Ball Slams, V-ups
or
3×5 Box Jumps, Burpees, Romanian Deadlifts, V-ups

Reps:

Abel 6+4 (kb press)

Lili 6+2

Lisa 4+9 (d press)

Stacey 6+14

Allison 6+8

Utah 6

Brian 6+3

McC 7+1

Abby 6+9

Kayla 6+12

Hollywood 6+1

CQ 6+1

Alec 8+4

Ninja:

Ivonne 224 3 rds

Mayra 205 3 rds

JMac 241

D 287

McC 354

Liz 404

O-Lift/ Extra:

Becky

McC

Roberto

 

Thursday, 4/17/2014 WOD

For Time:

Stacey

Stacey

1 to 10 Squat Snatch (65/95)
10 to 1 Burpee Bar Jumps

Warm Up:
400 M Run
3×15 Ball Slams (20/30)

Team Stretch

WOD Specific Warm Up:
5×5 Squat Snatch
3 Burpee Bar Jumps in between each set

Kid’s Fitness

Times:

Karen 12:38 (20/ohs)

Krista 12:07 (15/ohs)

Ivonne 15:10 (15/ohs)

Alan NFT (65)

Rosa 19:50 (45)

Ed 13:28 (35)

Abel 16:10 (65)

Alec 19:54 (65)

Tracey 13:47 (15/ohs)

McC 15:39 (65)

Roberto 17:57 (95)

Phil 22:08 (55)

Sophie 13:47 (15/ohs)

Jackie 11:06 (15/ohs)

Stacey 21:32 (55)

Jess 18:55 (45/ohs)

Hunter 11:55 (45)

Abby 10:15 (10)

Des 17:00 (25)

Sean 15:20 (95/ sc)

Ninja:

Lili 29:28

Crissie 14:40 (1/2)

Kristal 15:25 (1/2)

Kids:

Kiara 7:30

Andrew 8:49

Olivia 9:25

O-Lift:

McC

 

 

Wednesday, 4/16/2014 WOD

CrossFit WOD:

Brianna

Brianna

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

Times:

J Mac 95/20 16:44 (8/band)

Lili 105/20 15:48 (6/band)

Jess 115/20 15:37 (6/band)

CQ 125/24 12;50 (12/band)

Abel 215/28 12:30 (20/band)

Shannon 115/16 13:00 (6/band)

Lisa 65/8 9:30 (4/bench)

Roberto 275/28 10:11 (20)

Robert 185/25 10:13 (20/band)

Chiri 225/24 11:38 (14/band)

Utah 295/28 10:30 (20)

Ninja:

Des 32:41

D 30:00

Stacey 31:24

Kayla 33:26

Bo NFT

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