CrossFit Terra Nova

Forging Elite Fitness

CrossFit Terra Nova - Forging Elite Fitness

Saturday November 1, 2014 WOD

We will not be having the barbell class this Saturday!

Both 9 and 10 am classes will workout in honor of Special Agent Schuldheiss.

“Ned” Ned

Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

7 rounds for time of:
11 body-weight back squats
1,000-meter row

Warm up:

400 meter run

500 meter row

Old Stretch

Wod Specific warm up:

5 triplanar stretch  (front and back, side and twist each leg)

5×5 back squats (light to workout weight)

 

Friday, 10/31/2014 WOD

Feel Free to Dress up!!!! 

scott o and I hallowween

We will also have an alternate

Hero Workout Today!

“Sham”

Workout of the Day:

3 rounds for time of:

50 double unders/150 singles

30 ball slams (20/30)

20 v-ups

10 box jumps (20/24)

Warm Up:

500 meter row

Old Stretch

Wod Specific Warm up:

3 rounds of:

5 air squats using pvc maintaining 3 points of contact

5 ball slams

15 double unders/ 45 singles

Times:

CQ 13:07

Hope 13:00

Han 19:02 (10)

Hunter 16:28

Roberto 11:23 (mod)

Phil 19:44

Ruth 16:30 (mod)

Al 9:05 (mod)

Anthony 11:06

“Sham”

Sarena 16:47 (115)

Kevin 14:28 (170)

Andy 13:50 (115)

 

 

Thursday, 10/30/2014 WOD

For time:

Keila

Keila

400 meter run

50 pullups

400 meter run

50 pushups

400 meter run

50 situps

400 meter run

50 air squats

Warm Up:

400 meter run

Old stretch

Wod specific warm up:

3 rds of:

6 total side lunges with kettlebell

rd1 (5 ring rows), rd2 (5 hanging primal pull throughs), rd 3 (5 pullups)

John 25:17

Sarena 28:33 (bands)

Karen 28:38 (b)

Brook 28:25 (b)

Christy 28:15 (b)

Juarez 20:06

Ruth 22:56 (b)

Bull 25:00 (b)

KK 24:53 (b)

Lindsay 22:50 (b)

Jessy 16:30 1/2

Matt 16:30 1/2

David 25:41 RR

Kevin 20:45 RR

Jimmy 23:56 RR

Andy 22:27 RR

Stacey 24:13 RR

Max 29:50

Des 21:45

Yess 24:22 (b)

JMac 27:55

Brett 17:58

Anthony 17:42

Extra:

Bo

O lift:

Brett

Anthony

 

Wednesday, 10/29/2014 WOD

EMOM in 20 minutes of:

Cat

Cat

3 Dead lifts @ 80% of your max

Warm up:

1000 meter

3×20 pullovers

Old stretch

5×5 dead lifts (light to workout weight)

Michael (135)

Hope (145)

Al (205)

Ricky (275)

Rochelle (65)

Cat (40)

Lindsay (105)

Juarez (205)

Bull (235)

Elisa (115)

Jessy (95)

Yess (125)

KK (145)

Deskins (145)

Stacey (175)

Chris W (245)

D (125)

Des (135)

Max (205)

Hunter (205)

Han (back squats)

Mondays:

JMac

Jennifer 14:58

 

Tuesday, 10/28/2014 WOD

AMRAP in 10 minutes of:

Rochelle

Rochelle

5 Squat cleans (95/135)

5 Strict pullups

5 burpees

Warm up:

1000 meter row

Old stretch

Wod Specific warm up:

5×5 squat clean (light to workout weight)

(ring rows, t2b, chin up, c2b pullups, strict pullups)

Christy 5 (25)

Karen 5+8 (45)

Sarena 5+1 (55)

KK 6+7 (45/mod)

Al 6+5 (mod)

Roberto 5 (135)

JMac 4+2 (75)

Hope 5 (75)

Jimmy 4+2 (135)

Han 4+5 (45)

Des 4 (95)

Yess 4 (65)

CQ 4+7 (95)

Abby 5 (85)

Keila 4+2 (65)

Juarez 4+9 (95)

Bull 4+3 (115)

Andy 4+10 (65)

Gordon 5 (135)

Stacey 4+3 (75)

Cristy+1 5+3 (55/mod)

Chris W 5+2 (135)

Hunter 4+6 (135)

Marie 4+1 (65)

Brett 6+2 (135)

Anthony 6+7 (135)

D 4+9 (55)

Jennifer 5+6 (55)

Ricky 4+1 (135)

Amber 7 (mod)

Bo 4+24 (30lb ball slam/ 115 rdl)

Intro:

Angela 11:08

Jessica 11:02

 

 

Monday, 10/27/2014 WOD

5 rounds for time of:

Amber

Amber

42 Double Unders/ 126 singles

14 Kettlebell snatches (total) 16/24

7 Ring dips

Warm up:

800 meter run

3x 20 pull overs

Old stretch

Wod specific warm up:

3 rds of

5 kb swings

5 kb snatches (each arm, ligh to workout weight)

15 double unders/ 45 singles

Times:

Otter 10:50 (16)

Roberto 11:33 (24)

Elisa 11:08 (8)

Lindsay 11:08 (10lbs)

Juarez 11:27 (16)

Phil 21:33 (16)

Anthony 9:36 (24)

Ruth 16:15 (8)

Ale 14:18 (12)

Han 12:37 (mod)

Hunter 13:30 (20)

D 14:05 (12)

Max 15:04 (16)

Stacey 14:05 (16)

Intro:

Al 13:01

 

Saturday, 10/25/2014 WOD

Barbell specific class is cancelled.

9 and 10 am CrossFit classes will still be held.

3 rounds for time of:

Phil

Phil

400 meter run

3 position squat clean x 3 (65/95)

Warm up:

400 meter run

500 meter row

Old stretch

Wod Specific warm up:

3 position skill (light to workout weight)

Times:

Hunter 10:29 (95)

Otter 11:46 (95)

D 13:16 (55)

Juarez 11:10 (95)

Salena 11:18 (mod)

Han ? (mod)

Cat 9:03 (Intro)

Rochelle 7:48 (Intro)

Rumble at the Box, 10/26/2014 “The Finals”

Workout #8

18-15-12-9-6-3 of:
Athlete 1.- Thrusters (65/95)
Athlete 2.- Ball Slams (20/30)
Athlete 3.- Hang power cleans (65/95)
Athlete 4.- Box jumps (20/24)

Each team will decide which athlete performs one of the movements listed.

Workout #9

“We love the 80′s”

Male athletes 80 front squats (65)
Female athlete 80 back squats (65)
Male athletes 80  shoulder to over head (55)
Female athlete 30 shoulder to over head (35)

Each team will start with one 35# bar with a 10# and a 5# plate on each side. At the count of 3-2-1-go, the female athletes will pick up the bar and will become human racks while the male athletes perform 80 front squats between them. When this is completed, the male athlete will become the human racks and the female athletes will start their back squats. When this task is completed, without bringing the bar down, the 5# plates will come off ,and the male athletes will start their shoulder to over head (press, push press, push jerk or split jerk is allowed) . Once this is completed, without bringing the bar down, the 10# plates will have to come off the bar  so the ladies can perform their 80 shoulder to over head. If the bar touches the ground at any time during this workout there will be a 5 burpee penalty.

There will be a butt ball to make sure full depth on the squats  ;)

Workout #10 (mind blowing)

Heat Times:

5 pm.

“Roberto lost Heidi”

(Anthony, Jared, Stacey, Andy)

vs

“No Remorse”

(Brett, JMac, Sarena, Guru)

6 pm.

“Kick Ass”

(Jesus. Jason, Max, CQ)

vs

“Uno Mas”

(Des, Cody, Yess, Andres)

vs

“Tron”

(Sean, Sam, Abby, Keila)

 

 

Friday, 10/24/2014 WOD

4 rounds for time of: DSC01108

24 mountain climbers (prison rules)

12 wall balls (14/20)

6 power cleans (105/155)

Warm up:

400 meter run

2×30 pullovers

3×5 rdl (35/45)

Wod Specifi Warm up:

5×3 power cleans (light to workout weight)

5 x5 wall balls (light to workout weight)

Times::

JMac 18:13 (85/14)

Jessi 11:49 (105/14)

Hope 12:45 (85/14)

Olya 11:01 (55/8)

Sarena 11:01 (55/10)

Anthony 8:06 (185/20)

Ale 10:45 (95/14)

Hunter 9:29 (145/20)

Yess 11:45 (75/20)

Bull 15:03 (145/20)

Shannon 8:39 (65/8)

Michael 10:27 (95/14)

Des 13:28 (105/14)

Roberto 12:35 (155/20)

Ricky 10:57 (155/20)

Han 8:23 (mod)

Emily 8:19 (mod)