CrossFit Terra Nova

Forging Elite Fitness

CrossFit Terra Nova - Forging Elite Fitness

Monday, 9/29/2014 WOD

WOD:

Kayla

Kayla

For Time:
40 Burpee Pull Ups (Scaled-Burpee step onto a box and jumping pull up)
60 Hand Release Push Ups
80 Jumping Lunges
100 Ab Mat Situps

Warm Up:
400 M Run
500 M Row

Stretch:
3 Rounds
10 Primal Pull Through with Push up
10 Pullups
10 Air Squats
10 Jumping Lunges
10 Ab Mat Situps

Times:

Lydia 21:09

Joel 12:45 (1/2)

Anthony 18:50

Roberto 20:12

JMac 30:37

Chelce 15:20 (1/2)

Juarez 24:33

Shannon 22:22

Otter 19:44

Yess 20:42

Guru 28:15

Jennifer 23:41

D 20:56

Jared 18:07

McC 17:52

Phil 25:50

Ruth 20:54

Jimmy 25:20

Chris 15:54

Stacey 19:51

Des 18:57

Hunter 19:00

Han 17:24

KK 21:42

Bo 20:03

Keila 14:50

Salena 13:10 (1/2)

Abby 13:32

CQ 13:45

Ladder:

Anthony 4850/4850

Bo’s B day:

8:13 (135/135)

O-Lift:

JMac

Friday, 9/26/2014 WOD

“Bo’s Dirty Thirty Birthday Workout”

Bo

Bo

“Grace” (30 Clean and Jerk, 95/135)

“Isabel” (30 Snatches, 95/135)

There is no break between girls ;)

However, you may change the weight if you please.Your score is the total time that it takes you to perform both bench mark workouts.

Dirty, in deed!!!!

Warm up:

300 meter row

30 burpees

basic barbell skill, followed by 3 rds of:

5 c&j

5 /snatches (start ligh

Times:

Brian 11:35 (95/75)

JMac 15:15 (65/65)

Hope 8:29 (45/45)

Yess 13:44 (65/55)

Roberto 12:43 (135/115)

Dan 13:40 (105/95)

Otter 11:51 (115/95)

Bo 10:18 (95/75)

Juarez 11:34 (85/85)

Ruth 11:22 (75/55)

Chris 9:34 (115/95)

Dave 8:41 (115/95)

Cristy+1 6:54 (75/65)

Han 9:27 (35/30)

D 11:58 (55/45)

Des 11:58 (75/65)

Lindsay 9:14 (35/35)

Phil 7:21 (mod)

Salena ? (mod)

Hunter 14:13 (mod)

 

 

 

Thursday, 9/25/2014 WOD

WOD:

Ruth

Ruth

3 Rounds for time
500 M Row @ 10 damper
8 Strict Press (75/105)
30 Sec Handstand Hold

Warm Up:
500 M Row

Partner Stretch:
3 Rounds
25 pull overs
Crab Walk Rock-focus on pushing the chest toward the ceiling. You will rock back and forth 10 times total
5 Strict Press-start light and work up in weight

Dessert
5×5 Back Squat-start with moderate weight and work up to heavy

Times:

John 11:32 (105)

Christy 13:41 (45)

Andy 13:00 (55)

Sean 11:16 (105)

Lydia 12:46 (35)

Brian 13:54 (105)

Analisa 13:06 (55)

Guru 15:39 (85)

Otter 14:16 (95)

Juarez 13:07 (75)

Jessi 12:08 (70)

Chris 10:26 (105)

Trent 11:22 (95)

Des 13:22 (65)

McC 11:05 (95)

Hunter 12:22 (mod)

Han 12:17 (25)

Anthony 10:15 (105)

Jess ?

Intro:

Chelce 6:20

Danelle 6:43

Judy 3 rds

Lilie 3 rds

PT:

Ru

O-Lift:

JMac

Anthony

 

Wednesday, 9/24/2014 WOD

WOD:

Jim

Jim

Speed Clean Ladder
T1: 55/75, 10 reps (novice)
T2: 65/95, 10 reps (intermediate and advanced)
T3: 75/115, 10 reps
T4: 85/125, 10 reps
T5: 95/135, 5 reps
T6: 115/165, 5 reps
then
Speed Front Squat Ladder
T1: 55/75, 10 reps (novice)
T2: 65/95, 10 reps (intermediate and advanced)
T3: 75/115, 10 reps
T4: 85/125, 10 reps
T5: 95/135, 5 reps
T6: 115/165, 5 reps
There is a 3 minute time cap for each ladder. The athlete must complete the full amount of reps at each tier of the ladder. The athlete’s score is the total amount of weight lifted. The athlete will have 2 scores, one for the Clean and one for the Front Squat.

Warm Up:
200 M Run @ 75%

Stretch:
10 Air Squats using a pole on the rig to help the athlete keep the chest high.
5 Front Squats (start light and work up in weight)
10 Russian KB Swings (12/16)
5 Cleans (start light and work up in weight)

JMac 1875/2375

Hope 2120/1650

Dave 4025/4025

Guru 2850/3485

Yess 1575/1575

Otter 3100/2580

Juarez 3225/2975

Hunter 4850 (rdl)/4190

Bo 2955/2535

McC 3100/3350

Kayla 1950/1750

Cristy+1 2375/2375

Jason 2620/3475

Han 1185/1350

Shaira 3300/2120

D 1350/1650

Andy 1200/1800

Ale 3300/1995

Roberto 4190/3485

Gordon 3880/3600

Abby 2770/2725

Jessica 1950/1950

Salena 1250/750

Wednesday:

Donnelle 18:45

Lindsay 15:06 (2 mod)

Laura 14:56

Tuesday, 9/23/2014 WOD

Challenge WOD and “Jason’s Bday WOD”

Jason

Jason

4 Rounds for Time
200 M Run
40 Double Unders
20 KB Swings (20/24)

Icing on the cake:
Tabata
Wall Balls (14/20)
Box Jumps (20/24)

Warm Up:
400 M Run
40 Double Unders

Stretch:
3 Rounds
KB Strict Presses (light)
10 KB Swings (start light and work up in weight)
5 Wall Balls
5 Box Jumps

Mayra 20:22 (2 mod)

Anthony 11:35 (66/56)

JMac 27:16

Abby 15:12 (1 mod) (44/47)

Hope 16:34 (1 mod) (39/44)

Brian 17:58 (2 mod) (49/40)

Keila 21:46 (2 mod) (29/32)

Sean NFT

Heather 17:04 (2 mod) (36/48)

Juarez 14:29 (2 mod) (56/32)

Guru 15:48 (2 mod) (56/52)

Jason 16:10 (1 mod) (67/53)

Cristy+1 15:48 (2 mod) 65/42)

Chris 12:26 (2 mod) (57/52)

Hunter 17:50 (64/53)

Han 21:46 (1 mod) 43/46)

B0 14:36 (20 kg) (56/53)

Jimmy 20:04 (1 mod)

Roberto 11:55 (47/48)

Yess 18:32 (32/44)

Des 15:53 (41/56)

Max 19:22 (40/44)

Ru 20:52

Phil 19:07 (42/54)

Andy 18:36 (26/46)

Ale 18:38 (29/46)

Salena 19:14 (39/21)

Dani 17:21 (40/37)

Brooke 17:26 (22/39

Jess 20:44 (46/42

Trevor 12:43 (54/57)

Intro:

Judy 5:30

Donnelle 4:24

Chelce 4:14

Monday,9/22/2014 WOD

AMRAP in 10 minutes of:

Des

Des

5 dead lifts (155/225)

10 over head walking lunges -total- (25/45)

Warm up

1000 meter row

4×20 pull overs

Old stretch

Wod Specific warm up:

5×5 dead lift (start light and up to workout weight)

5×6 oh lunges

JMac 7+3 (105/25)

Anthony 11 (225/45)

Brian 6 (185/35)

Olya 8+4 (65/10)

Jessi 6+3 (mod)

Chelce 5 (1/2)

Donelle 5+1 (1/2)

Juarex 7+8 (165/45)

Guru 8 (185/25)

Analisa 7+6 (135/25)

Yess 7+12 (105/25)

Ruth 8+5 (125/25)

Phil 6+5 (185/45)

Jimmy 7 (225/45)

Jennifer 8+9 (85/15)

Chris 9+1 (205/45)

Des 8+7 (105/25)

Otter 7+5 (225/45)

D 7 (115/25)

Hunter 9 (185/45)

Han 7+9 (85/25)

Roberto 8+2 (225/45)

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