CrossFit Terra Nova

Forging Elite Fitness

CrossFit Terra Nova - Forging Elite Fitness

Saturday, 9/20/2014 WOD

Partner WOD

Lindsay

Lindsay

AMRAP in 12 Minutes
30 DU
15 Power Snatches (55/75)-athletes may increase up to 10 lbs if they wish
Partners will rotate rounds. Try to pair male and female partners if possible.

Warmup:
DU Skill Work
50 DU

Stretch:
Snatch Instruction
3 Rounds
3 Position snatch-start light and work up in weight
10 Double Unders

Times:
Brett/Anthony 10+42
Karen/Yesenia 6+38
Cristy/Lindsay 7+36
James/Tanya 5+24
McC/Danny 4+27
Jessica/Salena 5

Basic Barbells Class (Power Clean/Squat Clean)
Karen
Yesenia
Shannon
Lindsay

Strength:
Anthony

Friday, 9/19/2014 WOD

EMOM for 10 Minutes:

Cristy+1

Cristy+1

10 KB Single Arm OHS (5 each arm) (heavy)
then
4 Rounds For Time
15 Ring Dips
20 Wall Balls (14/20)
10 Burpee Over Box Jumps

Warm Up:
70 Double Unders/210 Singles

Stretch:
KB Squat Hold for 10 Seconds
5 KB OHS
5 Ring Dips
5 Wall Balls
5 Burpee Over Box Jumps

Times:
Sarena 27:19
Andy 29:10
Anthony 23:08
Lydia 24:57
Kayla 20:48
Roberto 28:06
JMac 33:02
Hope 24:53
Brian 32:30
Olya NFT
Juarez 33:10
Guru 37:26
Cristy 24:24
Smiley 26:45
Dave 28:41
RU-PT Prep work
Bo 32:26
Han 33:32
Hunter 29:07
Des 31:13
Yesenia 32:25
Abby 27:35
Jim M 29:24
Lyl (Intro WOD) 6:44

Thursday, 9/18/2014 WOD

For Time:

Alec

Alec

10 dead lifts (155/225)

200 meter run

10 power cleans (115/165)

200 meter run

10 shoulder to overhead (95/135)

200 meter run

10 power snatches (75/115)

200 meter run

10 over head squats  (65/95)

200 meter run

Warm up:

400 meter run

old stretch

Wod specific warm up:

barbell

Times:

Sarena 12:32 (scaled)

Karen 12:58 (sc)

Christy 13:39 (sc)

Hope 14:37 (sc)

Keyla 14:27 (sc)

Jessi 16:57

Jess 14:55 (sc)

Shannon 15:50 (sc)

Roberto 17:07

Guru Dan 15:03 (sc)

Juarez 15:51 (sc)

Brian 16:33 (sc)

Jim S 16:42

Dave 13:50 (sc)

Cristy+1 11:28 (sc)

Gordon 13:29 (sc)

Han 13:48 (sc)

Hunter 11:47 (mod)

Des 16:02 (sc)

CQ 18:36 (sc)

Andy 18:32 (sc)

Sean 14:38

Nicole 15:38 (sc)

Jessica 15:55 (sc)

Brook 14:50 (sc)

Salena 18: 20

“Fran”

JMac 9:22 (55)

Keila 5:43 (25/rr)

Bo 7:14 (65)

Abby 8:41 (65)

Wednesday, 9/17/2014 WOD

WOD:

Bo

Bo

“Fran”
21-15-9
Thrusters
Pullups

Warm Up:
60 Double Unders
15 Burpees
60 Double Unders

Stretch
3 Rounds
10 Passthroughs
5 Wall Balls
5 ring rows (1 rnd), 5 strict (2nd rnd), 5 pullups (3rd rnd)
5 Thrusters-start light and work up in weight

Times:

Trevor 8:18 (95)

Lydia 8:07 (35/pushups)

Hope 7:01 (50/rr)

Anthony (95)

Andy 9:16 (55/band)

Han 11:11 (45/band)

Brian 11:28 (85/band)

Yess 9:39 (55/band)

Heather 13:30 (55/band)

Juarez 7:40 (80)

Guru NFT

McC 9:00 (95)

Dave 7:46 (75/rr)

Max NFT

Brooks 4:35 (95)

Shaira 11:00 (55)

Jason 9:40 (65)

Roberto 6:44 (95)

Adrian 11:57 (65)

Tuesday, 9/16/2014 WOD

WOD:
3 Rounds
500 M Row
400 M Run
The slowest time is the athlete’s score :)

Warm Up:
2×200 M Run

Stretch
Old Stretch
Row Instructional
250 M Row

Dessert:
4 Rounds for quality
10 Barbell roll outs
10 Spiderman push ups
20 V-ups

Times:

Abby 4:45

Keila 6:42

JMac 5:11

Lydia 5:44

Jessi 5:46

Hope 4:37

Heather 6:05

Lindsay 4:40

Anthony 3:43

Juarez 4:28

Shannon 5:17

Phil 4:37

Sean 4:15

Guru 5:14

Ruth 4:39

Hunter 4:14

Han 5:13

Des 4:58

Yess 4:59

Chris 4:00

Jim 5:36

Gordon 4:20

CQ 5:46

Jason 4:22

Brook 4:45

Jim M 5:06

Salena 6:21

Shaira NFT

Roberto NFT

“Cindy”

Abby 14

O-Lift:

Bo

Monday, 9/15/2014 WOD

5 rounds for time of:

JMac

JMac

6 Squats snatches (65/95)

8 Toes to bars

Warm Up:

1000 meter row

3×20 pull overs

Stretch

10 pvc pass throughs

10 pvc ohs

10 pvc snatch balance

2 rounds of:

3 position squat snatch

t2b progression

Times:

Nicole 16:44 (65/k2e)

Roberto 10:42 (95)

JMac 15:34 (65)

Jessi 9:35 (65/k2e)

Lindsay 9:35 (40/k2e)

Yess 12:33 (55/k2e)

Juarez 11:54 (65)

Anthony 5:56 (95)

Jimmy 8:38 (95/k2e)

Cristy+1 5:27 (55/k2e)

Han 9:36 (25/k2e)

Stacey 9:51 (55/k2e)

Ruth 11:05 (55/k2e)

McC 7:39 (75)

Chris 7:58 (75)

Des 8:14 (65/k2e)

Salena 8:26 (mod)

Phil 6:06 (mod)

Hunter ?

Abby 7:51 (65/k2e)

Cindy:

Anthony

 

 

Saturday, 9/13/2014 WOD

WOD:

DSC01291
For Time
60 Goblet Squats (16/24)
50 Weighted Situps (20/30)
40 Burpees
30 Ring Dips
20 GTO (Ground to Overhead) (75/115)
10 Pistols (prison rules)

Dessert:
5×5 OHS (start light and work up in weight with each set)

Warm Up:
60 Double Unders

Stretch:
10 Abmat situps (add weight each round)
5 Burpees
5 Goblet Squats (work up in weight)
5 Ring Drips
5 GTO
5 Pistols

Times:

Anthony 13:34

Gordon 15:33

Yess 21:27

Han 21:53

Mayra 21:45

Bo 18:25

KK 19:16

Roberto 20:06

McC 20:46

Salena 16:37

Andt 21:22

PT:

Ru

Wednesdays:

McC 7:24

Friday, 10/12/2014 WOD

WOD:
4×400 M Run for time
Rest 3 minutes
EMOM for 10 Minutes
3 Turkish Getups (16/24)

Dessert:
Pistol Skill Work
20 Pistols each leg. You can break up the sequence however you would like.

Warm Up:
200 M Run
3×25 Pull Overs

Stretch:
Old Stretch

Times:

Trevor 7:41

Andy 8:12

Sarena 7:20

Analisa 10:30

Jesus10:30

Anthony 6:57

Guru 8:12

Dave 7:16

Cristy (row)

Han (row)

Hunter 7:49

Ashley 9:36

Jason 7:35

Yess 8:59

Des 8:36

Abby 9:45

Salena 12:20

Thursday, 9/11/2014 WOD

“NEVER FORGET” 9 11 image

Today marks the 13 year anniversary of the 9/11 terrorist attacks.

To honor the victims, we will be completing 2,992 total reps of any combination of the exercises listed below in teams of four or five (Only one athlete can be working at a time).

Pushups

Pullups

Situps

Air squats

Kb swings

Kb snatches

Wall balls

Ball Slams

Box jumps

Double unders

“TheOcho” 49:00

Hunter

Han

Karen

Christy

Andy

Sarena

“Nooners” 37:35

Hope

Jesus

“Baby Crew” 45:41

Cristy+1

Bo

Guru

Juarez

Roberto

“Analisa’s Boys” 44:00

Analisa

Jared

Dave

Bo

“Fancy Boots”

Jess

Yess

Des

Ru