CrossFit Terra Nova

Forging Elite Fitness

CrossFit Terra Nova - Forging Elite Fitness

Tuesday, 9/2/2014 WOD

Nutritional Challenge Workout #1

Caileigh

Caileigh

In 8 minutes complete as many reps as possible of:

50 Wall balls (14/20)

4 Hand stand pushups

40 Wall balls

6 Hspu

30 Wall balls

8 Hspu

20 Wall balls

10 Hspu

Warm up:

400 meter row

500 meter run

3×20 pull overs

3 rds of:

3 kb squat with 5 second hold

5 wall balls (light to workout weight)

3 wall walks

 

 

Saturday, 8/30/2014 WOD

For time

Chiri

Chiri

800 meter run

4 rounds of:

8 thrusters (65/95)

12 hand realease pushups

then

800 meter

Warm up:

400 meter run

3×20 pull overs

Old stretch

Wod Specific warm up

5×5 thrusters, light to workout stretch

Caileigh 21:35

Mike 12:56

Anthony 12:27

Andy 17:50

Shannon 20:44

Roberto 16:44

JMac 18:36

 

Friday, 8/29/2014 WOD

For Time:

Shaira

Shaira

1 minute plank

then

10-8-6-4-2 of:

Kettlebell snatches, 16/24 (each hand, and you can’t switch hands until the set is completed)

Ring dips

30 Double unders or 90 singles between each round

then

25 burpees

Warm up:

400 meter run

3 rds of:

10 mountain climbers (prison rules)

10 pushups

15 double unders or 45 singles

Wod Specific warm up:

Kb skill drill

Caileigh 14:30

Heather 15:25

Mike 12:20

Guru Dan 15:06

Roberto 9:28

Anthony 9:51

Otter 9:58

JMac 18:27

KK 13:16

Trevor 12:53

Chris 11:01

Des 12:48

Nicole 26:27

Chiri 10:32

Sean 10:52

Wednesdays:

McC 13:07

Thursdays:

10:09

 

 

 

Thursday 8/28/2014 WOD

For Time:

Stacey

Stacey

1000 meter row

15 squat snatches (65/95)

25 c2b pull ups

Warm up:

500 meter row

400 meter run

3×20 pull overs

2 rds of:

5 single leg raise with core activation

10 pvs pass throughs

10 pvc over head squats

5 hanging pull throughs

Wod specific warm up:

3 rds of:

5 pull ups

5 squat snatches, light to warm up weight

Karen 9:51 (mod)

Christy 10:17 (mod)

Jim C 8:56

Jim 10:35

Otter 9:19

Roberto 10:31

Guru Dan 12:44

Shannon 12:10

Yess 12:17

D 12:56

Wednesday’s

Sean 10:03

Thursday’s

KK 12:26

 

Wednesday, 8/27/2014 WOD

3 rounds of: DSC00903

20 ball slams (20/30)

30 situps

400 meter run

Warm up:

800 meter run

Ankle and hip mobility.

Running drill

Lydia NFT

Mayra 20:32

Sabrina 17:52

Roberto 12:35

JMac 14:26

Anthony 11:03

Anthony 11:03

Yess 15:01

Juarez 12:57

Guru Dan 15:11

Ale 14:54

Nicole 19:02

Shaira 12:31

Stacey 15:31

Shannon 14:47

Maus 12:02

Jared 12:38

Gordon 10:55

Andy 12:33

Mike 13:44

D 14:22

Juarez 13:10

Chiri 12:24

Eric 15:35

Utah 11:25

CQ 13:20

Jennifer 16:11

Max 15:31

Laura 16:04

Salena 19:15

Ashley 13:54

 

 

Tuesday, 8/26/2014 WOD

Colorado Open Workout#1

Maus

Maus

4 rounds of:

15 pullups (chin over)

15 Kettle bell overhead lunges (16/24)

15 box overs (20/24)

Warm up:

400 meter run

500 meter row

50 double unders/150 singles

then

3 rds of:

3  single leg raise  (each leg)

5 hanging pull through on 1st round, 5 ring rows on 2nd round, 5 pullups on 3rd

5 box jump

6 lunges (total, starting with light kb, and up to workout weight)

Abby 14:59

Keila 16:50

Andy 12:56

Karen 13:05

JMac 16:12

Oyla 10:00 (mod)

Anthony 9:20

Juarez 13:22

Utah 9:43

Stacey 16:52

Jennifer 17:34

Ruth 13:08

Des 16:37

Gus 14:51

Jesse 17:27

Gordon 14:36

Mike 14:42

Chris 15:27

Roberto 12:09

Jim 24:18

 

Monday, 8/25/2014 WOD

For time:

Shannon

Shannon

15 clean and jerk (65/95)

20 wall ball (14/20)

10 clean and jerk (75/115)

20 wall ball (14/20)

5 clean and jerk (85/135)

20 wall ball (14/20)

Warm up:

1000 meter row

Old stretch

Keila 11:16 (mod)

Abby 11:09 (85)

Nicole (75)

Lydia 7:41 (mod)

Joel 7:09 (mod)

Sarena 6:50 (mod)

Roberto 10:36 (135)

JMac 14:22 (85)

Shannon 11:55 (65)

Heather 15:03 (65)

Guru Dan 11:33 (115)

Juarez 10:48 (105)

Utah 8:23 (135)

Jared 8:52 (95)

Ruth 10:25 (75)

Phil 12:13 (135)

Yess 9:14 (mod)

McC 7:50

Anthony 7:22

Jim 10:34 (135)

Des 14:05 (85)

D 14:29 (65)

Ale 11:13 (85)

Andy 12:34 (65)

CQ 11:35 (85)

Sean 6:45 (135)

Nate 8:32 (135)

Olya 4:56 (mod)

Salena 4:53 (modO