CrossFit Terra Nova

Forging Elite Fitness

CrossFit Terra Nova - Forging Elite Fitness

Monday, 7/6/2015 WOD

KID’s Play:

Starting today, we will also be offering Kid’s play from 5pm to 6 pm on Mondays, Wednesdays and Thursdays (sorry, no Tuesdays yet) 

The 6 pm will continue the same (Monday through Thursday)
AMRAP in 12 minutes of:

Mayra

Mayra

6 ground to overhead (65/95)
6 total overhead lunges (65/95)
12 pullups
Warm up:
400 meter run
Dynamic warm up
Shoulder/ hip mobility

 

Sunday, 7/5/2015 WOD

“Walsh”

Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead

1LT Walsh_th.jpg

Enlarge image

U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.

 

Saturday, 7/4/2015 WOD

Happy Birthday America…..and Heidi

7 front squats (95/135) god bless america
4 rope climbs
17 kettlebell swings (16/24)
76 sit ups
Rest 2 minutes
7 sumo deadlift(95/135)
4 roll outs
17 jumping squats
76 double unders
Rest 2 minutes
7 burpees
4 power cleans (95/135)
17  lunges,  Heidi Gtotal (16/24)

76 mountain climbers (total)

Warm up:
400 meter run
Dynamic stretch

Friday, 7/3/2015 WOD

In House Competition and CFTN’s bbq/ pot luck Saturday, July 11

3 Rounds for time of:  run
5 deadlifts (155/225)
10 ring dips
400 meter run
Warm up:
400 meter run
“Sean’s drill” (high knees, butt kicks…..)
10 single leg raise with core activation, total
Wod specific warm up:
3×3 deadlift (light to 20/30 pounds heavier than workout weight)
Times:
3D 12:40 (155/b)
Adriana 9:13 (155/p)
Ray 14:40 (205/bench)
Andrew 9:30 (225/b)
Gonzo 9:02 (205/b)
Cristy 9:02 (155/b)
Razor 11:00 (225/b)
McC 8:45 (225)
Mayra 12:53 (85/p)
Shane 10:28 (135/b)
Renne 8:53 (125/b)
Jeff 8:24 (225)
Guru 12:48 (185/b)
Juarez 9:02 (225)
Vicki 12:39 (mod)
Vince ?
Randy
Roberto
Audra
Amy (Intro)

Strength:
Juarez
Jake

Thursday, 7/2/2015 WOD

In House competition and CFTN 2nd anniversary on Saturday July 11.

Back Squat

Shawn

Shawn

3@60%
2×3@70%
3@80%
at 40 past the hour
AMRAP in 15 minutes of:
3 burpees
6 pull ups
9 air squats
Warm up:
400 meter run
Dynamic stretch
Ankle/hip mobility
Rounds:
Isa 16+3 mod
Karen 12+9 b
Sarah 12 b
Adriana 21+3
Maiya 17+4
Sean 15+9
Renee 10
Shane 11 b
Eric 13+2
Heather 19+7
Jeff 20+1
Kristen 11+3
Jessi 9+2 b
Jake 7+17 b
Ray 10 mod
Gonzo 12+9 mod
Andrew 16 mod
Kellyn 13+65 b
Susan 11 mod
Herman 9+4
CQ 9+3
Jamie 13+3 b
Bull 11+9
JMac 11+5
Guru 14 mod
Vince 11+17
Saunders 14+2

Strength:
Cristy

Wednesday, 7/1/2015 WOD

CFTN’s and Roberto’s birthday Workout
46 calorie row 6 8 2013
then
7 rounds for time of:
1 squat clean (115/165)
20 push ups
13 box jumps (20/24)
Warm up:
500 meter row
3×20 pullovers
Dynamic stretch
Times:
Heather 16:50 (115)
Cynthia 19:12 (85)
CQ 25:22 (mod)
Mayra 28:22 (mod)
Razor 21:49 (135)
Amy 31:23 (mod)
Randy 25:00 (125)
Gonzo 27:08 (105)
Ray 20:49 (mod)
Andrew 18:01 (165)
Jess 27:46 (75)
Ruth 29:28 (95)
Q 29:30 (55)
Phil 26:58 (95)
Bull 20:58 (155)
Juarez 26:47 (135)
Cristy 23:00 (115)
Maiya 19:36 (115)
Alec nft
Sasha 22:18 (mod)
Saunders 35:06 (165)
Alissa 22:25 (115)
Roberto 20:46 (165)
Kristen 19:56 (100)
Stacey 22:44 (85)
D 23:04 (75)
Sarah 23:30 (75)
Cait 19:06 (75)
Herman 21:55 (95)
Rob 25:14 (85)
Karina 24:57 (60
Lindsey 8:29 (Intro)

Strength:
Juarez
Gimpy
Cristy

Tuesday, 6/30/2015 WOD

 June’s drawing will be held after the 7 pm class.

Good Luck!
3-3-3-3-3 of over head squats

Ray

Ray

First set @50%, add 5 to 10 pounds on each set
at 40 past the hour:
“Isabel”
30 snatches (95/135)
at 50 past the hour:
“Annie”
50-40-30-20-10 of:
double unders
sit ups
Warm up:
500 meter row
Dynamic warm up
Times:
Steph 6:35(85)/10:35
Heather 6:54(95)/6:59
Andrew 3:42(95)/9:42
Ray 4:52(65)/7:30 mod
Gonzo 3:48(65)/15:19
Jamie 4:21(45)/11:28
Isa 4:10(45)/13:05
Karen 4:24(45)/13:20
Sarah 8:40(65)/12:46
Maiya 9:28(95)/6:43
Z 6:18(45)/15:40
Vicki 8:13
3D 3:26(mod)/9:23
Kellyn 4:44 (mod)/12:52
Joel 5:26(75)/13:30
Gimpy 3:38(55)/10:05
Q 6:11(55)/16:51
Guru 5:20(45)/13:48
Bull 4:23(95)/10:45
Saunders 4:39(115)/9:57
Juarez 8:29
Susan 6:36(55)/13:38
Cristy 5:31(85)/7:55
Herman 5:32(75)/12:22
Vince 7:52(95)/12:22
Cait 3:28 (35)
Jess 6:09(65)/12:01
Michi 5:36(45)/12:03
Kristen 6:49(75)/10:46
Jessi 5:50(55)/9:58
D 4:38(45)/10:52
Mike 5:23(125)/8:50
Jeff 7:18(135)/7:22
Stacey 6:46(75)/?
Karina 6:09(35)/?

Strength:
Juarez
Gimpy

Mondays:
Alissa 40:55 sc

Monday, 6/29/2015 WOD

In House Competition Saturday, July 11.

Registration closes on July 1.

Sign up, pronto. 

Vamos, Vamos, Vamos
For time:

CQ

CQ

500 meter row
then
5 rounds of
10 hang power cleans (75/115)
20 pull ups
30 wall balls (14/20)
then
400 meter run
Warm up:
400 meter run
500 meter row
Dynamic warm up
Times:
Cynthia 34:58 sc
Jamie 31:11 sc
Eric 28:38 sc
Jeff 32:30
Heather 32:58
Ray 23:00 mod
Gonzo 27:20 mod
Andrew 29:56 sc
Sarah 35:30 sc
Mayra ?
Steph 30:48
Razor 23:40 mod
Maiya 38:33
Sean mod
Randy ?
Stacey 46:50
Vince 48:09
Shannon 42:17 sc
Juarez 41:37 mod
Guru 41:36 sc
Alok 33:05 mod
Roberto 40:20
Mike 33:01 mod
D 44:20 sc
Ruth 44:03 sc
JMac 47:11 sc
Shawn 28:13 mod
Kristen 42:11 sc
Susan 27:00 mod
Herman 37:41 sc
Michi 42:03 sc
Jake 48:05 sc
CQ 37:53 sc
Cristy 38:55
Amy 12:02 (Intro)

Sunday, 6/28/2015 WOD

“Paul” hero wod paul

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Five rounds for time
50 Double unders
35 Knees to elbows
20 45 pound overhead walking lunges (total)
Times:
Adriana 19:31
McC 22:56
3D 25:33
Roberto 32:13
Rochelle 30:00
Vicki 22:10
Emily 39:11
Alissa 27:00
Sean 24:14
Randy 32:00
Dani ?

 

Saturday, 6/27/2015 WOD

In House Competition and Anniversary Celebration Saturday, July 11
200 meter run 

Amy

Amy

21 front squats (65/95)
21 push press (65/95)
400 meter run
15 front squats (65/95)
15 push press (65/95)
800 meter run
9 front squats (65/95)
9 push press (65/95)
Warm up:
200 meter run
Dynamic warm up

Times:
Kellyn 19:05 sc
Vicki 18:28
Sean 15:13
Alissa 17:39
Adriana 15:02
McC 15:27
CQ 18:25
Herman 20:19 sc
3D 17:43 mod
Kristen 15:03
Emily 24:37 sc
Jessi 22:08 sc
Razor 21:19 sc
Roberto 16:27 mod

Barbells:
Juarez
3D
Thursdays:
Juarez 27:59