CrossFit Terra Nova

Forging Elite Fitness

CrossFit Terra Nova - Forging Elite Fitness

Sunday, 3/29/2015 WOD

Day 69 of the 100 day burpee challenge

“RJ”

Five rounds for time of: hero wod rj
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

 

Saturday, 3/28/2015 WOD

Day 68 of the 100 day burpee challenge

3-3-3-3-3 of: murph 08

Touch and go power clean

First set @ 60 %. Add 5 to 10 pounds to each additional set

At 45 pass the hour:

Roberto’s first CrossFit workout back on 3/28/08

3 rounds for time of:

50 double-unders
25 pullups
25 squats

Warm up:

400 meter run

50 double unders. 150 singles

Old stretch

3×3 touch and go power cleans (light to 60 % of max)

Nate 20:32

Vince 17:28

Cristy 12:36 rr

Adriana 8:20 rr

Alissa 14:46 pu/rr

CQ 12:15 rr

D 12:31 rr

Basic Barbell:

D

Bo

Intro:

Drew 8:55

Karina 9:29

15.5:

McC

Otter

Vicki

 

 

Friday, 3/27/2015 WOD

Day 67 of the 100 burpee challenge 

“Livvy’s Birthday Workout”

Livvy

Livvy

7 rounds for time of:

3 deadlifts (155/225

27 mountain climbers, prison rules

8 box jumps (20/24)

*Livvy will be working out at 6 pm

There might be cup cakes ;)

Warm up:

500 meter row

400 meter run

3×27 pull overs

Old stretch

5 sets of single leg raises with core activation

Wod Specific warm up:

5×3 deadlifts (light to workout weight)

Jeff 9:32 (225)

Heather 9:33 (155)

Isa 10:24 (mod)

Danielle 11:26 (105)

Veronica 10:55 (105)

Danelle 12:37 (105)

Lydia 12:13 (115)

Anthony 10:29 (225)

Randy 11:03 (185)

Guru 18:06 (145)

Nate 15:05 (225)

Q 15:40 (105)

Cristy 9:23 (155)

McC 9:02 (225)

Otter 9:03 (225)

Roberto 8:09 (225)

Vicki 9:04 (115)

CQ 11:50 (155)

Liv 13:08

KK 13:17 (155)

Ru 13:20 (165)

D 13:42 (155)

Jess 13:59 (155)

Bo nft

Thursday, 3/26/2015 WOD

Day 66 of the 100 burpee challenge

500 meter row

Mayra

Mayra

then

4 rounds of:

10 hang power cleans (75/115)

10 push jerk  (75/115)

20 sit-ups

then

500 meter row

Warm up:

500 meter row

50 mountain climbers, prison rules

Old stretch

Shoulder mobility work

Push jerk drill

Jeff 14:09 (115)

Heather 14:47 (75)

Herman 17:36 (65)

Susan 19:59 (45)

Karen 20:16 (45)

Alec 19:29  (95)

T2 15:32 (95)

Kayla 17:24 (65)

Elisa 17:10 (65)

Cristy 14:44 (75)

Q 21:30 (45)

3D 17:26 (45)

Lindsay 12:30 (mod)

Guru 18:49 (mod)

Michi 22:52 (55)

McC 17:10 (115)

D 20:04 (65)

Stacey 17:26 (75)

Caileigh 18:01 (55)

Hollywood 19:33 (115)

Alissa 15:43 (75)

Drew 12:48 (intro)

Karina 10:40 (intro)

Percy 10:41 (intro)

Anthony 11:03 (intro)

 

 

 

Wednesday, 3/25/2015 WOD

Day 65 of the 100 day burpee challenge 

5 rounds of:

Jess

Jess

5 back squats (125/185)

200 meter run/ 10 burpees

 

*If you can back squat more than (225/330) squat (145/215) on the workout.

Warm up:

400 meter run

3×25 pullovers

Old stretch

Amkle/hip mobility

Wod Specific warm up:

5×3 back squat (light to workout weight)

Tuesday, 3/24/2015 WOD

Day 64 of the 100 day burpee challenge 

EMOM for 6 minutes of:

Sean

Sean

2 squat snatches @ 80-85% of your 1 rep max

at the 10 minute mark

“Chelsea”

EMOM for 30 minutes of:

5 pullups

10 pushups

15 air squats

Warm up:

500 meter row

Hip/shoulder stretch, including with pvc pipe

5×3 squat snatch (light to workout weight)

Karen

Christy

Dannelle

Cristy

Vicki

Z

Lydia

Jess

KK

Chelce

Juarez

Kristen

Guru

Adriana

Veronica

Stacey

CQ

Roberto

Caileigh

Hollywood

Sean

Mike

Herman

KitKat

 

 

Monday, 3/23/2015 WOD

Day 63 of the 100 day burpee challenge

100 double unders/300 singles

Guru Dan

Guru Dan

then

30-20-10 of:

Kettle bell snatch, total (16/24)

Wall balls (14/20)

then

100 double unders/300 singles

Warm up

50 mountain climbers, prison rules

3×25 pull overs

Shoulder mobility work

Wod specific warm up:

3 rds not for time of:

10 med ball cleans (yes, I just attended the Level 1 cert ;)

10 kb snatch, light

Veronica 16:17 (8/6)

KK 14:35 (12/6)

Kristen 17:20 (12/10)

Juarez 16:20 (20/20)

Guru 19:09 (20)

Cristy 16:06 (16/14)

Stacey 16:07 (16/14)

Ruth 13:51 (12/10)

Jennifer 15:36 (8/8)

Sean 14:25 (20/20)

McC 11:53 (24/20)

Jimmy 20:42 (20/20)

CQ 17:08 (12/14)

Strength:

Stacey

Guru

Juarez

Nate

Cristy

Ruth

Phil

Intro:

Karina 6:28

Drew 6:26

15.4:

Cait

Jeff

Anthony

Jonathan

Adriana

 

 

Sunday, 3/22/2015 WOD

Day 62 of the 100 day burpee challenge

surprise workout“Jason”

100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

Warm Up:
400 M Run
500 M Row

Old Stretch

Workout Specific Warm Up

Times:
Sean (triple PU) 30:20
D (PU/Dip) 20:55
Veronica (RR/Dip) 16:09
Karina (RR/Dip) 16:26
Adriana (triple PU) 16:15
Herman (RR/Dip) 18:10
Susan (RR/Dip) 18:40
Juarez (RR/Dip) 16:43
Vicki (PU/Dip) 20:04
Otter (15.4) 73
McC (15.4) 80

 

Saturday, 3/21/2015 WOD

Day 61 of the 100 day burpee challenge

“Nancy”

Maiya

Maiya

5 rounds of:

400 meter run

15 Overhead squats (65/95)

Warm up:

400 meter run

3×20 pull overs

Ankle/ hip /shoulder mobility

pvc stretch

Wod Specific warm up:

5×3 snatch balance (light to overhead weight)

Times:
Randy (75) 19:12
Herman (55) 20:39
Susan (25) 19:22
Juarez (95) 20:56
Cristy (65) 19:09
Alok (55) 18:57
Danielle (45-FS) 22:47
KK (55-FS) 20:26
Shandra (Friday’s WOD) 95#, 80

Friday, 3/20/2015 WOD

  • Day 60 of the 100 day burpee challenge 

15.4 Scale

Karina

Karina

AMRAP in 8 minutes of:

10 push press (65/95)

10 clean (75/115)

Warm up:

500 meter row

400 meter run

Old stretch

Shoulder mobility

Tricep smash

Wod Specific warm up:

EMOM for 5 minutes of

1 squat clean at jerk at 70-75% of your one rep max

Lili 120 (45)

Stacey 81 (95)

Alec 78 (135)

Zach 80 (135)

Juare 87 (145)

Shannon 75 (75)

Cristy 167 (85)

D 75 (75)

Michi 61 (55)

Vince (115)

Gordon 73 (125)

Jimmy 100 (195)

Caileigh 46 (75)

Hollywood 66 (125)

Lance 60 (115+)

Phil (95)

Ruth (75)

Thursdays:

Otter 20:16

“Annie”

Guru

Kids:

Katie 7:12

Jamie 8:18

Jack 8:36

15.4

Steph

Abby