by rmartinez | Dec 25, 2013 | WOD Archive
WOD: 3 Rounds for Time of: 10 Squat Cleans 400 Meter Run Warm Up: 400 Meter Run 4×20 Pull Overs WOD Specific Warm Up: 5×5 Squat Clean Times: Jill 15:11 (55) Melanie 12:38 (55) Nicole 15:19 (65) Jim 15:14 (75) Abel 17:15 (95) Robert 14:02 (105) Smiley 14:36 (105) John 12:11 (105) Sean 14:20 (125) AG 15:06 (135) Mondays: Melanie 5+10 Roberto...
by rmartinez | Dec 24, 2013 | WOD Archive
WOD: AMRAP With Your Love Ones of: Sleding Down the Hill Snow Ball Fights Hugs & Kisses Merry Christmas, and God Bless, to the CrossFit Terra Nova...
by rmartinez | Dec 23, 2013 | WOD Archive
TODAY we will have classes at 9 a.m.; 12 p.m.; 4 and 5 p.m.!!!! “12 Days of Christmas” 2 Rounds of: 1- Dead Lift (80% of your max) 2- Turkish Get Up (each arm) 3- Burpee Box Jump 4- Kettlebell Snatches (each arm) 5- Hand Stand Push up 6- Chest to Bar Pull ups 7- Burpees 8- Wall Balls 9- Toes to Bar 10- Ball Slams 11- Push Ups 12- Jumping Lunges (each leg) Warm Up: 5×5 Dead Lift Times: Melanie 13:16 Anaiya 13:29 Robert 16:00 Roberto 12:39 Saunders 12:28 Smiley 12:09 Big Country 16:20 McC 13:22 Matt 11:22 AG 13:30 ...
by rmartinez | Dec 22, 2013 | WOD Archive
WOD: 5×5 Back Squats AMRAP in 5 minutes of: 5 Pull Ups 5 Kettlebell Swings 5 Ring Dips Warm Up: 30 Double Unders 3×10 Kettlebell Sit Ups (each arm) 30 Double Unders Rounds: Robert 3+13 Big Country 6+1 Javi 7+4 CQ 5+3 Jill 5+13 AG 7 Smiley 6+5 Leah 6+8 McC 6+3 Skills: 10-1 Melanie 10:20 Skills: Power Clean Tyler 4:14 Trent...
by jboaz | Dec 20, 2013 | WOD Archive
WOD: 5 Rounds Front Squats (Light) Burpees Strict Press (Light) Weighted Situps with Slam Ball You will work for 1 minute at each station with a 30 second rest in between. You will repeat for a total of 5 Rounds. Your score will be the total amount of reps completed during the wod. Warm Up: Jumping jacks to the song Roxanne. Every time the word “Roxanne” is said, the athlete must perform a burpee. WOD Specific Warm Up 3×5 Front Squats, Strict Press, and Weighted Sit Ups Reps: Jill 313 AG 337 Brooks 458 Sean 398 CQ 387 Robert 371 Nicole 289 Bo 419 Stacey...
Recent Comments