CrossFit Terra Nova

Forging Elite Fitness

CrossFit Terra Nova - Forging Elite Fitness

Monday, 12/22/14 WOD

“Twelve Days of Christmas” Christmas wod

1 dead lift (175/255)

2 Turkish get ups (12/16)

3 power cleans (95/135)

4 burpees

5 box jumps (20/24)

6 kb swings (16/24)

7 pull ups

8 wall balls (14/20)

9 ball slams (20/30)

10 pushups

11 v-ups

12 stick jumps (prison rules)

500 meter row/400 meter run

Old stretch

5 single leg raise with core activation

Turkish get up skill

5×3 dead lift (light to workout weight

 

Sunday, 12/21/14 WOD

Back to our regular Sunday schedule. See you all at 9 am.

“Wilmot” hero wod wilmot

Six rounds for time of:
50 Squats
25 Ring dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Times:

Sean 20:20

McC 17:09

Maiya 21:40

Hunter 18:06

Parker 21:28

Juarez 21:09

Saturday, 12/20/14 WOD

AMRAP in 12 minutes of:

Ruth

Ruth

20 hang release pushups

14 over head squats (65/95)

Warm up:

400 meter run

3×20 pull overs

Old stretch

Shoulder mobility with pvc and pullup bar

Wod specific warm up

3×5 over head squat (light to workout weight)

Gordon 4 (95)

Han 3+27 (35)

McC 3+7 (75)

Hunter 4+3 (95)

Friday,12/19/14 WOD

50-40-30-20-10 of:

McC

McC

Kettlebell snatches (16/24)

Double unders/ triple singles

*EMOM 3 pullups

Jump rope warm up

Old stretch

Kettlebell skill

3×6 kb snatch (light to workout weight)

Times:

Amy 15:34 (8/b)

Sarena 18:31 (8/b)

Maiya 19:51 (12)

Diane 14:33 (12)

T2 16:26 (12)

CQ 19:54 (12/rr)

Kristen 24:44 (8/rr)

Guru 14:58 (mod)

Hunter 16:25 (16)

Han 16:59 (8/b)

Juarez nft

Stacey 19:00 (12)

Ruth 17:42 (8)

Phil 19:55 (16)

Roberto 19:58 (mod)

Sean 17:50 (24)

Anthony 11:56 (24)

Strength:

Bo

Marie

CQ

Chris

Hunter

Han

Stacey

 

 

 

Thursday, 12/18/14 WOD

EMOM for 10 minutes of:

Sean

Sean

1 hang power snatch (65/95)

1 power snatch (65/95)

1 squat snatch (65/95)

at the 15 minute mark:

9-15-21 of:

Toes to bar

Wall ball (14/20)

Warm up:

50 total mountain climbers

3×25 pull overs

Old Stretch

Shoulder mobility work

5×3 squat snatch  (light to workout weight)

Hayes 4:10 (35/10)

T2 5:20 (75/16)

Maiya 8:01 (70/14)

Des 7:35 (65/14)

Jacque 3:57 (mod)

Stacey 7:06 (55/12)

Han 7:20 (45/8)

Strength:

Bo

Hunter

Abby

Brett

Anthony

Wednesday, 12/17/14 WOD

500 meter row CrossFit Terra Nova

then

10 front squats (95/135)

20 pullups

30 kettlebell swings (16/24)

40 situps

50 stick jumps (total)

40 situps

30 kettlebell swings (16/24)

20 pullups

10 front squats (95/135)

then

500 meter row

Warm up

fish game on the rower

Old stretch

pullup warm up

5×3 front squat;  kb swing (light to workout weight)

Times:

Alese 22:45 (35/b/12)

Angela 22:21 (55/b/12)

Maiya 23:46 (95/16)

Sarena 22:26 (55/b/12)

Jessy 23:27 (65/b/12)

Hope 28:12 (95/16)

Lindsay 18:15 (65/16)

Shannon 18:33 (65/b/12)

McC 18:12 (135/20)

Otter 21:08 (165/20)

Kristen 20:15 (65/b/12)

Phil 23:17 (115/rr/20)

Guru 21:42 (mod)

Juarez 19:48 (135/20)

Ruth 23:39 (95/16)

Ale 30:20 (95/b/16)

Roberto 20:01 (mod)

Intro:

Mensch 11:58

T2 14:03

Hayes nft

“Randy”

Maus 9:49

Extra:

Bo

 

Tuesday, 12/16/14 WOD

5 rounds for time of:

Des

Des

5 deadlifts (175/255)

10 burpees

Warm up:

Roxxane burpee song

Old stretch

5 single leg raise with core activation (each leg)

single leg deadlift pattern

5×3 deadlift (light to workout weight)

Times:

Brook 8:18 (135)

Karen 8:48 (115)

Maiya 6:56 (155)

Kristy 7:23 (85)

Isa 7:49 (95)

Hope 6:05 (135)

Jessy 8:00 (115)

Angela 8:59 (65)

Chelce 8:19 (95)

Dannelle 9:09 (105)

Shannon 7:04 (135)

Juarez 10:23 (215)

Anthony 6:09 (275)

Brett 5:38 (275)

Bo 8:34 (175)

Stacey 9:55 (175)

Kevin 7:32 (255)

Chris 8:18 (255)

Andy 9:04 (165)

Roberto 5:33 (255)

Guru 7:41 (195)

Jackie 5:04 (175)

CQ 10:29 (165)

D 8:56 (145)

Han 7:51 (65)

Strength:

Kevin

Chris

Andy

Stacey

Bo

Marie

 

 

Monday, 12/15/14 WOD

“Randy” hero wod randy

75 power snatches (55/75)

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT

team member who was killed February 6 in the line of duty.

Dessert:

3 rounds of:

20 weighted situps (20)

20 Russian twists, prison rules (20)

Warm up:

50 double unders/150 singles

Old stretch

3 minute mobility work

Times:

Andy 9:55

Kevin 9:44

Carlos 8:48

Juarez 7:35

Jimmy 6:55

Ale 10:54

Des 9:30

Chris 7:37

McC 7:10

Stacey 8:46

D 7:34 (35)

Han 7:48 (35)

Partner Workout:

Ruth/Phil 25:06

10k row:

Guru 43:45

Jackie 45:38

Extra:

Brett

Anthony

Sunday, 12/14/14 WOD

charity image

We will not be having the 9 am workout.

Don’t forget to wear your favorite ugly sweater ;)

See you at 11

Sunday WODs: If you have a favorite jump rope, feel free to bring it.

WOD 1: (12 pm)

Fight Gone Bad-you will spend 1 minute at each station. After the 5 stations have been completed, you will rest for 1 minute and repeat for a total of 3 rounds.
Wall Balls
SDLHP (55/75)
Box Jump
Push Press (55/75)
Row

WOD 2: (2 pm)
Partner WOD-One partner works at a time. Each partner performs the thrusters and double unders set before switching. While one partner is working, the other partner is holding a kettlebell (16/24). The kettlebell cannot touch the ground (10 burpee penalty).
25 barbell thrusters (35/45)
50 double Unders
20 BB Thrusters
45 double Unders
15 BB thrusters
40 double Unders
10 BB thrusters
35 double Unders
5 BB thrusters
30 double unders

WOD 3: (4 pm)
AMRAP in 12 minutes
10 Romanian Deadlifts (95/135)
10 burpee Push ups
10 barbell lunges in place (95/135)-5 each leg

Wod 1

Chris 248

Roberto 255 (mod)

Jason 151

Bo 233

Alec 171

Lindsay 237 (mod)

Gordon 249

McC 216

CQ 191

Stacey 205

Guru 201 (mod)

Jackie 284

Juarez 205

Sean 235

Hunter 236

Anthony 295

Han 174

Keila 161

Emily 194

Wod 2

Andy/Abby 22:12

CQ/Jackie 14:48

KK/Lindsay 15:17

Emily/Sarena 22:32

Juarez/ Gordon 16:01

Anthony/Alec 15:50

Roberto/Guru 12:20 (mod)

Wod 3

Guru 4+16 (mod)

Anthony 5+27

Juarez 3+13

Bo 4+16

Abby 3+27

CQ 4+20

D 5

Lindsay 5+20 (mod)

Jackie 5+19

Sean 4+25

Saturday, 12/13/14 WOD

AMRAP in 6 minutes of:

Isa

Isa

6 power snatches (65/95)

9 burpees over the bar

12 pullups

4 minutes rest

AMRAP in 6 minutes of:

6 box jumps (20/24)

9 Romanian dead lift (65/95)

12 situps

Warm up:

750 meter row

3×20 pull overs

Old stretch

3 minutes of mobility work

3×5 power snatch (light to workout weight)

Alock 2+4/4+3

Jennifer 2/4/14

Juarez 2+6/4

Han 2+2/4+5

Max 2+3/4+1

Hunter 2+21/4+15

Andy 2+2/4+20

Jesus 2+14/5+4

Gordon 2+6/5+21

McC 2+12/5+9